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Prone T Raise

Back, traps

Coach's Tips

Keep your head and chest still, and close up your scapular first to better feel the movement of your back!

How to

Starting Position

1. Lie face down on a mat or other comfortable surface on the floor. 2. Place your hands underneath your shoulders, palms facing down. 3. Make sure your feet and legs are together and extended straight out behind you.

Proper Form

1. Inhale, and as you exhale, lift your chest and feet off the floor. 2. Keep your feet and legs together, extended straight out behind you, and your arms and hands underneath your shoulders. 3. Hold the position for a few seconds, then lower your chest and feet back to the floor.

Breathing Technique

1. Inhale when you lower your chest and feet back down to the floor. 2. Exhale when you lift your chest and feet off the floor.


1. Make sure your arms and hands are underneath your shoulders. 2. Don't lift your lower back off the floor. 3. Don't hyperextend your neck. Keep your gaze focused on the floor. 4. Don't hold your breath. Maintain a steady breathing pattern throughout the exercise.

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