Prone T's
10 reps
Lie face down and lift straight arms out to the sides into a T.
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Prone T's
Prone T's isolate the muscles between your shoulder blades and the rear delts. Lying face down and raising your arms out to form a T removes momentum and forces those upper-back and shoulder muscles to do the lifting. It's a low-fuss move for shoring up shoulder stability and posture.
How to do it
- 1
Lie face down on the floor or a mat.
- 2
Stretch your arms straight out to each side, palms down, so your body makes a T shape.
- 3
Squeeze your upper-back muscles to lift both arms off the ground.
- 4
Keep your arms straight and your core tight as you raise.
- 5
Pause briefly at the top, then lower your arms back to the floor and repeat.