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How to Do Prone T-Raise — Form, Muscles & Tips

Learn how to do the Prone T-Raise: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie face-down on an incline bench or flat surface holding light dumbbells.
  2. Let your arms hang down with thumbs pointing upward.
  3. Raise both arms directly out to the sides forming a T shape, keeping them at shoulder height.
  4. Hold briefly at the top, squeezing the rear deltoids and shoulder blades.
  5. Slowly lower back to the starting position.
  6. Repeat for the desired number of repetitions.