Floor T Raise
Floor T Raise Exercise Description
The Floor T Raise is a prone, bodyweight shoulder and upper‑back drill that trains scapular retraction and depression with the arms in a “T” position. Lying face down, you raise straight arms to shoulder height with thumbs pointing up, emphasizing movement from the shoulder blades rather than the low back or neck. Primary muscles include the posterior deltoids, middle trapezius, and rhomboids, with assistance from the lower trapezius and the external rotators (infraspinatus and teres minor). The goal is to improve scapular control and posterior‑shoulder strength used in rowing, pressing, and overhead tasks. Keep the spine neutral and pelvis steady; the lift is small—quality of scapular motion matters more than height.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Infraspinatus, Teres Minor, Trapezius - Lower Fibers
- Stabilizing Muscles: Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Floor T Raise Exercise
‘- Lie prone on a mat; legs long, hips and pelvis neutral, forehead on a folded towel.
– Extend arms straight out at shoulder level to form a “T.”
– Rotate shoulders so thumbs point up; keep a soft bend in the elbows.
– Lightly brace your midsection and keep ribs down to maintain a neutral spine.
– Set shoulders by drawing shoulder blades back and slightly down (retraction + depression).
– Lift both arms a few inches off the floor without shrugging or arching the low back.
– Reach long through the fingertips; keep neck neutral and eyes on the floor.
– Pause briefly while maintaining scapular retraction; breathe smoothly.
– Lower the arms under control, keeping the torso still; reset shoulder blades before the next repetition.
– Avoid turning palms down, bending elbows excessively, lifting the chest, or letting ribs flare.
Floor T Raise Tips
‘- Keep thumbs pointing up the whole time; avoid turning your palms down.
– Maintain only a soft bend in your elbows; don’t let them bend excessively as you lift.
– Lightly brace your midsection and keep ribs down to maintain a neutral spine.
– Keep hips and pelvis neutral and the torso still as the arms move.
– Focus on drawing the shoulder blades back and slightly down before lifting the arms.
– Lift the arms only a few inches without shrugging, arching the low back, or lifting the chest.
– Reach long through your fingertips as you raise your arms.
– Keep your neck neutral with eyes on the floor and forehead resting on the towel.
– Pause briefly at the top while maintaining scapular retraction and breathing smoothly.
– Lower the arms under control and reset your shoulder blades before each new repetition.
Floor T Raise Beginner Introduction
The Floor T Raise is a bodyweight exercise performed lying on the stomach that highlights control of the shoulder blades and the back of the shoulders. The arms rest out to the sides in a wide “T” shape with a slight bend at the elbows and the thumbs turned upward. From this position, the arms lift a short distance off the floor, with the movement driven mainly by the shoulder blades sliding toward the spine and slightly toward the hips, while the neck, lower back, and hips stay quiet on the mat.
This drill centers on the rear shoulders, upper back, and mid back, with help from smaller muscles that stabilize the shoulder joint. The lift is intentionally modest, emphasizing smooth, precise motion rather than height or force. A steady midsection and relaxed ribs support a long spine position, so the work concentrates on the back of the shoulders instead of the low back or neck. The pattern developed here carries over to rowing, pressing, and overhead actions, where strong, well-coordinated shoulder blades are essential.