strength · bodyweight
Prone T Raise
Directly hits rear delts and rhomboids — no weight needed.
3 × 10–12 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
upper back
Also works
rear delts
How to do it
- Lie face down, arms out to the sides in a T shape, thumbs up.
- Squeeze shoulder blades together and lift arms.
- Pause at the top.
- Lower under control.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation