Lying Prone T Exercise Guide
Exercise Profile
- Target
- Upper Back
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Upper Back
- Secondary Muscles
- Rhomboids, Latissimus Dorsi, Posterior Deltoids
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Prone T Raise
Visualised Target Muscle Groups
Front
Back
How to: Lying Prone T
- Lie face down on the floor with your arms extended straight out to the sides, forming a 'T' position.
- Engage your core, and lift your arms off the ground while squeezing your shoulder blades together.
- Hold the position for a moment, then lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too high with the arms, causing strain on the shoulders.
- Not engaging the core muscles, leading to lower back strain.
- Allowing the head to drop forward instead of keeping it neutral.
Modifications
- Perform with arms at a lower angle if shoulder mobility is limited.
- Use a pillow under your chest for additional support.
Tips
- Keep your neck in a neutral position throughout the exercise.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Maintain control and avoid swinging your arms.
Lying Prone T Alternatives
Tags
back
strength
upper back
shoulder stability
body weight
intermediate
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