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Prone T raises, illustrated in 3 steps
Lie face down with your arms out to the sides.

Desk exercise

Prone T raises

A simple move for your upper back and shoulders, done on the floor. About 35 seconds.

Position
On the floor
Equipment
None
Time
About 35 seconds
Works
upper back and shoulders

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How to do prone t raises

  1. Set

    Lie face down with your arms out to the sides.

  2. 1

    Set your arms out in a T shape.

  3. 2

    Lift your arms and chest slightly.

  4. 3

    Lower slowly and relax.

Take care. Keep your neck long and stop if your lower back feels strained.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.