Shoulders · Bodyweight
Lying Prone T
How to do the lying prone t, 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 mat with your arms extended straight out to the sides, thumbs pointing up, forming a T. Squeeze your upper back to lift your arms off the floor until they are level with your body. Pause briefly at the top, then lower slowly.
- 1Lift your arms out to the sides and feel your rear delts and mid-back
- 2fire
- 3Keep your head neutral and your core braced to protect your lower back
- 4Pause at the top and squeeze your shoulder blades together before lowering
Common mistakes
- Don't lift your head or arch your lower back as you raise your arms
- Avoid shrugging your shoulders or using momentum
- Don't raise your arms so high that you pinch your shoulders
Muscles worked
The lying prone t 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 lying prone t 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.