Prone T Raise
The Prone T Raise primarily works the Posterior Deltoid, Trapezius (Middle), with secondary activation of the Infraspinatus, Rhomboids and stabilizer support from the Erector Spinae. It is a dumbbell isolation exercise at beginner difficulty.
Lie face down and raise dumbbells perpendicular to your body in a T shape.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Push |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Trapezius (Middle) |
| Secondary | Infraspinatus, Rhomboids |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
Instructions
- Preparation: Grasp dumbbells with firm grip. Execution: Pull weight toward torso, squeezing shoulder blades together. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Posterior Deltoid, Trapezius (Middle).
Alternative Exercises
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