Shoulders · Bodyweight
Prone T Raise
How to do the 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
Position yourself face down on a bench or mat with your arms extended out to the sides, thumbs pointing up, forming a T shape. Engage 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 and then slowly lower your arms back down.
- 1Lie face down with your arms out to the sides in a T shape and thumbs pointing up; lift your arms off the ground to feel your rear delts and upper back activate
- 2Keep your head neutral and your core engaged to prevent arching your lower back
- 3Pause at the top and squeeze your shoulder blades together before lowering slowly
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, stay within a comfortable range
Muscles worked
The prone t raise mainly works the mid traps and rear delts, with the lower traps and side delts assisting.
- Mid TrapsPrimary
- Rear DeltsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the 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 April 2026.