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Exercise handout — move better, feel better.
Prone T Raise
Lie face down and lift arms out to sides in a T shape. Strengthens middle back muscles.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Incline bench
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 up / 2 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie face down on floor or mat
- Extend arms out to sides (making a T shape)
- Turn thumbs up toward ceiling
- Rest forehead on floor
No image for this step. Follow the written instruction.
Step 1 of 5
Squeeze shoulder blades together
No image for this step. Follow the written instruction.
Step 2 of 5
Lift both arms up toward ceiling
No image for this step. Follow the written instruction.
Step 3 of 5
Keep arms straight out to sides
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 2 seconds at top
No image for this step. Follow the written instruction.
Step 5 of 5
Lower slowly with control
Breathing
- Breathe out as you lift
- Breathe in as you lower
Form Cues
- Squeeze between shoulder blades
- Keep neck relaxed
- Thumbs point up
- Arms stay straight
Common Mistakes to Avoid
- Lifting head up
- Arms drift forward or back
- Bending elbows
- Shrugging shoulders
Safety Information
Keep neck relaxed. Stop if low back hurts.
Progressions
Add light weights (1-2 pounds)
Regressions
Don't lift as high or skip the hold
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.