Floor T Raise
Description
The floor T raise is a prone rear delt and upper back exercise performed face down on the floor. The arms raise out to the sides in a T shape and lift up off the floor. It strengthens the rear delts, rhomboids, and lower traps and is a staple of postural correction work.
Muscle Group
Equipment Required
Floor T Raise Instructions
- Lie face down on the floor with arms extended out to the sides.
- Position your arms in a T shape at shoulder height.
- Place your hands palm-down on the floor.
- Brace your core and keep your forehead resting on the floor.
- Squeeze your shoulder blades together.
- Raise both arms straight up off the floor.
- Lift as high as you can with full retraction.
- Lower the arms slowly back to the floor.
Floor T Raise Form & Visual
Floor T Raise Benefits
- Strengthens the rear delts
- Builds the rhomboids and lower traps
- Improves posture
- No equipment required
- Useful for desk workers
- Bodyweight rear delt work
Floor T Raise Muscles Worked
- Rear deltoid
- Rhomboids
- Traps (lower)
Floor T Raise Variations & Alternatives
- Y Raise
- I Raise
- Bent Over Reverse Fly
- Face Pull
