Lying T Raise
Lying T Raise Exercise Description
The lying T raise is a bodyweight posterior-shoulder and mid-back exercise performed face down with the arms extended to the sides like a “T.” It emphasizes scapular retraction with slight depression while the shoulders move into horizontal abduction, targeting the middle trapezius and posterior deltoid, with assistance from the rhomboids and lower trapezius; the rotator cuff helps stabilize the humeral head throughout. A thumbs-up hand position promotes external rotation, supporting shoulder alignment and smooth motion as the arms lift. The goal is to move from the shoulder blades and shoulders while keeping a neutral spine and quiet torso—no low‑back arching or neck craning. Expect a small, controlled range of motion where quality scapular movement and even tension between both sides matter more than height.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Trapezius - Middle Fibers
- Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders
- 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
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying T Raise Exercise
‘- Lie prone on the floor; place a folded towel under your forehead. Keep legs long and torso relaxed but stable.
– Lightly brace your abdomen to maintain a neutral spine and pelvis; keep ribs down.
– Reach arms straight out to shoulder height to form a “T.” Elbows softly straight, thumbs pointing up, wrists neutral.
– Set your shoulder blades by drawing them gently down and together without shrugging.
– Lift both arms a few inches by horizontally abducting at the shoulders while maintaining scapular retraction/depression.
– Keep your neck long and eyes toward the floor; avoid lifting the chest or arching the low back.
– Raise only until arms are roughly in line with your torso; pause briefly with even tension between shoulder blades.
– Lower the arms slowly with control, keeping shoulders away from ears and spine neutral.
– If you feel pinching, reduce the range or lower the arm angle slightly below shoulder height while keeping thumbs up.
Lying T Raise Tips
‘- Lightly brace your abdomen and keep your ribs down to maintain a neutral spine and pelvis.
– Rest your forehead on a folded towel to help keep your neck long and your eyes toward the floor.
– Reach your arms straight out to shoulder height in a “T” with elbows softly straight, thumbs pointing up, and wrists neutral.
– Before lifting, gently draw your shoulder blades down and together without shrugging to set your shoulders.
– Lift your arms a few inches by horizontally abducting at the shoulders while maintaining scapular retraction and slight depression.
– Keep your torso relaxed but stable, avoiding lifting your chest, arching your low back, or craning your neck.
– Raise only until your arms are roughly in line with your torso, focusing on a small, controlled range of motion.
– Pause briefly at the top and aim for even tension between both shoulder blades.
– Lower your arms slowly with control, keeping your shoulders away from your ears and your spine neutral.
– If you feel pinching, reduce your range of motion or lower your arm angle slightly below shoulder height while keeping your thumbs up.
Lying T Raise Beginner Introduction
In the lying T raise, the body rests face down while the arms stay stretched out to the sides, forming a wide “T” shape. This bodyweight movement centers on gently drawing the shoulder blades toward the spine and slightly downward as the arms lift off the floor. The action comes from the shoulders and upper back rather than from arching the chest or lower back, so the mid‑section stays quietly supported and the neck remains relaxed.
This exercise highlights the rear shoulders, traps, and upper back muscles, with the smaller shoulder stabilizers working in the background to guide smooth, controlled lifting. A thumbs‑up position encourages the shoulders to rotate outward, which supports comfortable shoulder alignment as the arms move. The lift itself is subtle, emphasizing even effort on both sides and steady control instead of height. Overall, the lying T raise builds awareness of how the shoulder blades glide on the ribcage while reinforcing calm, stable posture through the torso.