Prone T-Raises

Technique

Setup

Lie face down with your arms straight out to the sides in a T, thumbs pointing up toward the ceiling, and your forehead resting on a folded towel. Keep your legs relaxed and your neck long.

Movement

Squeeze your shoulder blades together to lift your arms a few inches off the floor, leading with your thumbs. Hold for 2 seconds, then lower slowly.

Form Tip

Draw your shoulders down away from your ears before you lift; shrugging moves the work into your upper traps and neck.

Increase Difficulty

Hold each rep for 5 seconds, or lift your chest slightly off the floor as well.

Decrease Difficulty

Bend your elbows to 90 degrees to shorten the lever, or lift through a smaller range.