Exercise library
Prone T Raise
Back · Horizontal pull
Generic horizontal pull demo. Follow the steps below for this exact exercise.
Horizontal pullIsolation
A face-down raise with the arms out to the sides that strengthens the mid back and rear shoulders.
- Difficulty
- Very easy
- Tracking
- Measured in reps
Muscles worked
BackShoulders
Equipment
Bodyweight
How to do it
- Lie face down with your forehead resting on the floor and your arms out to the sides in a T.
- Turn your thumbs up toward the ceiling and gently draw your shoulder blades together.
- Lift both arms a few inches off the floor without shrugging.
- Hold for a second, then lower under control.
Coaching cues
- Keep your neck relaxed and your chin tucked, do not look up.
- Height does not matter, the squeeze between your shoulder blades does.