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Upper Back · Beginner

Prone T Raise

Bench-supported bodyweight T raise for rear-shoulder and scapular control.

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Prone T Raise demonstration

Exercise overview

Training details

Upper BackShouldersRotator Cuff

Equipment

Bench

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down on a flat bench with your arms hanging toward the floor.
  2. 02Extend both arms out to form a T, turn your thumbs upward, and keep your neck neutral.
  3. 03Raise your arms toward shoulder height by drawing your shoulder blades together and down.
  4. 04Pause without shrugging, bending your elbows, or lifting your chest from the bench.
  5. 05Lower your arms slowly until they hang beneath your shoulders.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationProne W RaiseRelated variationChest-Supported Incline Dumbbell W-RaiseRelated variationStanding W Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Pull-ApartComparable substituteBand Bent Over Pull ApartComparable substituteBand Scapular U PullComparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteDumbbell Prone Bench Rear Delt Fly

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