Lying Prone T
Description
The lying prone t is a prone rear delt and upper back activator. The lifter lies face down on the floor or a bench and lifts the arms straight out to the sides forming a T shape with the body. The move trains the rear delts and middle traps.
Muscle Group
Equipment Required
Lying Prone T Instructions
- Lie face down on the floor or a bench.
- Extend the arms straight out to the sides forming a T.
- Set the palms facing down.
- Brace your core and keep the head neutral.
- Lift the arms up off the floor by squeezing the upper back.
- Hold the T position briefly at the top.
- Lower the arms back down with control.
- Keep the neck relaxed throughout.
Lying Prone T Form & Visual
Lying Prone T Benefits
- Activates the rear delts
- Builds upper back posture
- No equipment needed
- Easy posture builder
- Useful warm-up move
- Strong shoulder activator
Lying Prone T Muscles Worked
- Posterior deltoid
- Rhomboids
- Middle trapezius
Lying Prone T Variations & Alternatives
- Lying Prone Y
- Lying Prone W
- Reverse Fly
- Prone Cobra
