Shoulders · Bodyweight
Lyine Prone T Raise
How to do the lyine prone 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
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a bench or mat with your arms extended straight out to the sides and thumbs pointing up, forming a T. Squeeze your upper back and shoulder muscles to lift your arms off the floor until they are level with your body. Pause briefly at the top, then lower slowly with control.
- 1Rear delts and mid-back lifting your arms into the T
- 2Shoulder blades squeezing together at the top
- 3A neutral head and braced core, no lower-back arch
Common mistakes
- Lifting your head or arching your lower back
- Shrugging your shoulders or using momentum
- Raising so high you pinch your shoulders
Muscles worked
The lyine prone 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
- Upper AbsMinor
Kovo programs the lyine prone 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.