Exercises

Prone T raise

Lift your arms sideways in a T. The middle trapezius works with other shoulder muscles.

Person lying face down with forehead supported on a towel and straight arms slightly raised sideways in a T.

No equipment · Mat and towel

Source: Allina Health · Prone T (PDF)

Step by step

  1. Lie face down, forehead on a folded towel and chest supported.
  2. Extend your arms sideways at shoulder height, thumbs pointing up.
  3. Lift the arms slightly and gently draw the shoulder blades together.
  4. Lower slowly, keeping your head and trunk supported.

Common mistakes

  • Lifting the chest or tilting the head back.
  • Bending the elbows or swinging the arms.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.