Quick Answer
Prone T Raise is a beginner strength exercise that targets your shoulders. It uses only your bodyweight. Lie face down on the floor with your arms out to the sides at shoulder height, thumbs pointing up, forehead resting lightly on the floor.
Video Tutorial
How to Perform the Prone T Raise
- 1
Lie face down on the floor with your arms out to the sides at shoulder height, thumbs pointing up, forehead resting lightly on the floor.
- 2
Squeeze your shoulder blades together and lift both arms as high as you can without lifting your chest off the floor.
- 3
Hold the top for one to two seconds with the thumbs pointing up; the rear and side delts do the work, not the lower back.
- 4
Lower under control over two to three seconds without letting the hands rest on the floor.
- 5
Harder: lift the chest an inch off the floor, or hold small bottles. Pair with the Prone Y Raise for full rear-delt and upper-back coverage.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Prone T Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Prone T Raise work?
The Prone T Raise primarily works your shoulders. Secondary muscles include the upper back.
What equipment do I need for the Prone T Raise?
The Prone T Raise needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Prone T Raise suitable for beginners?
Yes. The Prone T Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Prone T Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Prone T Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.