Floor T Raise
Floor T Raise Exercise Description
The Floor T Raise is a prone, bodyweight shoulder and upper‑back exercise that emphasizes scapular retraction and depression with the arms abducted to 90 degrees (forming a “T”). Primary movers are the middle trapezius, rhomboids, and posterior deltoids; the lower trapezius assists with scapular depression, while the rotator cuff (especially infraspinatus and teres minor) helps stabilize and externally rotate the shoulder when the thumbs point up. Performing it on the floor minimizes momentum and encourages a neutral spine, so the movement happens at the shoulder blades and glenohumeral joints rather than the low back or neck. Light abdominal bracing and glute engagement provide pelvic stability, preventing lumbar extension as the arms lift. This drill builds precise scapular control and balanced posterior‑shoulder strength useful for sound pressing and pulling mechanics.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Trapezius - Lower Fibers
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Rectus Abdominis, Teres Minor
- 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 with legs extended, forehead on a folded towel; brace lightly through the abdomen and gently squeeze the glutes to keep a neutral pelvis.
– Extend arms straight out to your sides at shoulder height (T position) with elbows long but not locked and thumbs pointing up.
– Set the shoulders: draw the shoulder blades down and together (depress and retract) without shrugging.
– Exhale and lift both arms a few inches off the floor, maintaining the T shape; keep the ribs down and avoid arching the lower back.
– Keep the neck neutral (gaze toward the floor) and the chest lightly in contact with the ground—do not “peel” up.
– Pause briefly at the top while maintaining scapular control; elbows stay straight and wrists neutral.
– Inhale and lower the arms slowly with control, letting the shoulder blades return without protraction or shrugging.
– Use a smooth, pain‑free range; stop before the shoulders roll forward or the ribs flare.
– Common fixes: think “collarbones wide” to avoid rounding, “shoulders in back pockets” to prevent shrugging, and reduce range if the low back starts to arch.
Floor T Raise Tips
‘- Lightly brace your abdomen and gently squeeze your glutes before lifting to keep the pelvis neutral.
– Keep your arms at shoulder height in a straight “T,” with elbows long but not locked and thumbs pointing up.
– Set your shoulders by drawing the shoulder blades down and together without shrugging before you lift.
– Exhale as you lift the arms a few inches off the floor, keeping the ribs down and avoiding lower‑back arching.
– Keep your neck neutral by gazing toward the floor and let the chest stay lightly in contact with the ground—don’t peel up.
– At the top, pause briefly while maintaining scapular control, straight elbows, and neutral wrists.
– Inhale as you lower the arms slowly and with control, allowing the shoulder blades to return without protraction or shrugging.
– Use a smooth, pain‑free range of motion and stop before the shoulders roll forward or the ribs flare.
– Think “collarbones wide” to avoid rounding the shoulders as you move.
– Think “shoulders in back pockets” to prevent shrugging, and reduce your range if the low back starts to arch.
Floor T Raise Beginner Introduction
The Floor T Raise is performed lying face-down on the ground, using only bodyweight to challenge the upper back and the back of the shoulders. The arms reach out to the sides at shoulder level so the body resembles the letter T, with the thumbs angled upward to encourage gentle outward rotation at the shoulders. Movement centers around the shoulder blades sliding in toward the spine and slightly downward, rather than the lower back or neck doing the work.
Because it is done on the floor, momentum stays low and the range of motion remains controlled. The shoulders and upper back create the lift, while the abs and glutes provide a steady base so the spine and hips remain quiet. This controlled pattern helps build strength and awareness in the upper back, rear shoulders, and supporting shoulder muscles, reinforcing smoother, more stable overhead and rowing motions in other training.