Strength

Prone T Raise

by Jace

Work for the muscles between the shoulder blades, the ones a mouse and keyboard leave idle.

How to do it

  1. Lie face down with the arms straight out to the sides, thumbs up.
  2. Draw the shoulder blades together and lift the hands slightly.
  3. Keep the forehead down and the neck long.
  4. Lower with control between reps.
Scapular SqueezeMiddle back · Beginner · 2 × 12Band External RotationShoulders · Beginner · 3 × 12Band Face PullShoulders · Beginner · 3 × 15Band Pull-ApartShoulders, Middle back · Beginner · 3 × 12Band RowMiddle back · Beginner · 3 × 15Barbell Bent-Over RowMiddle back · Intermediate · 3 × 8

In these programs

with Jace

Strength at home, no kit

4 wk · 3×/wk · 20 min/day

  • Home
  • No equipment
  • Beginner
with Kaira

Stand tall

4 wk · 4×/wk · 10 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Prone T Raise — how to do it, muscles worked · Sport AI