Prone T Raise
Lie face down on a flat or slightly inclined bench with light dumbbells in each hand and arms hanging toward the floor. Keeping your thumbs pointing up, raise your arms straight out to the sides to form a T at shoulder height, squeezing your shoulder blades together. Pause briefly at the top, then lower under control without letting the weights swing. Use light loads and focus on the rear delts and mid-back rather than momentum.
SHOULDERS · PULL
How it is executed
- Lie face down on a flat or slightly inclined bench with light dumbbells in each hand and arms hanging toward the floor.
- Keeping your thumbs pointing up, raise your arms straight out to the sides to form a T at shoulder height, squeezing your shoulder blades together.
- Pause briefly at the top, then lower under control without letting the weights swing.
- Use light loads and focus on the rear delts and mid-back rather than momentum.
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best FitBudd alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
AutoregulationAutoregulation means adjusting a session's load or volume based on how the person responds that day, instead of following a number set weeks earlier.Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
