How to do the Prone T Raise
- Lie face down with your arms out to the sides and thumbs pointing up.
- Raise both arms slightly by drawing your shoulder blades together.
- Return slowly without lifting your head.
Common mistakes
- Shrugging your shoulders toward your ears.
- Swinging your arms upward for extra height.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Prone W Raise · Bodyweight
- Resistance Band Row · Resistance bands
- Machine Row · Machine
Frequently asked questions
What muscles does the Prone T Raise work?
Primary muscle group: Shoulders. Secondary muscles: upper back, rotator cuff.
How many reps should I do for the Prone T Raise?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Prone T Raise?
Compare the setup and equipment for these alternatives: Prone W Raise, Resistance Band Row, Machine Row.