Shoulders · Bodyweight
Floor T Raise
How to do the floor t raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on the floor with your arms out to the sides, forming a T, thumbs pointing up. Squeeze your shoulder blades together and lift your arms off the floor, then lower them back down under control.
- 1Feel your rear delts and mid-traps squeeze as you lift
- 2Keep your thumbs up and arms in line with your shoulders
- 3Pause at the top and lower slowly to keep tension
Common mistakes
- Don't shrug your shoulders up toward your ears
- Avoid using momentum to snap your arms up
- Don't lift your chest or head off the floor
Muscles worked
The floor t raise mainly works the rear delts and mid traps, with the lower traps and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- External RotatorsMinor
Kovo programs the floor t raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.