Prone T-Raise

ShoulderScapula
Written By David Song

PRONE T-RAISE

This is an end range strengthening exercise for the scapular retractors and shoulder horizontal abductors. Start by lying down on the ground with your arm abducted to roughly 90 degrees. Use one forearm to cushion your forehead so that the neck can be relaxed during this exercise. While in a thumbs up position, raise your arm towards the ceiling and hold the end range for up to 7 seconds. Focus on the retraction of the scapula during this exercise to generate this movement.

Muscles Involved:

  • Posterior Deltoid

  • Rhomboids

  • Middle Trapezius

Related Conditions:

  • Winged Scapula / Scapular Dyskinesia

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Upper Cross Syndrome

  • Cervicothoracic Junction Irritation

  • Chronic Neck Pain

  • Upper Trapezius Myalgia

  • Rhomboid Strain

Realted Exercises

Featured
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Underhand Cable Row
Middle Trapezius, Trapezius, Rhomboid, Latissimus Dorsi, Lats, Back Strengthening, Mid Back, Mid Back Strengthening, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor
Underhand Cable Row
Middle Trapezius, Trapezius, Rhomboid, Latissimus Dorsi, Lats, Back Strengthening, Mid Back, Mid Back Strengthening, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor
Middle Trapezius, Trapezius, Rhomboid, Latissimus Dorsi, Lats, Back Strengthening, Mid Back, Mid Back Strengthening, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor
Overhand Cable Row
Rhomboid, Middle Trapezius, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Extension, Shoulder Extensor
Overhand Cable Row
Rhomboid, Middle Trapezius, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Extension, Shoulder Extensor
Rhomboid, Middle Trapezius, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Extension, Shoulder Extensor
Cable Row
Middle Trapezius, Upper Trapezius, Lower Trapezius, Trapezius, Rhomboid, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Mid Back, Mid Back Strengthening
Cable Row
Middle Trapezius, Upper Trapezius, Lower Trapezius, Trapezius, Rhomboid, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Mid Back, Mid Back Strengthening
Middle Trapezius, Upper Trapezius, Lower Trapezius, Trapezius, Rhomboid, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Mid Back, Mid Back Strengthening
Cable Reverse Fly
Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Horizontal Abduction, Back, Back Strengthening
Cable Reverse Fly
Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Horizontal Abduction, Back, Back Strengthening
Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Horizontal Abduction, Back, Back Strengthening
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Thoracic Flexion Row
Thoracic Extensors, Thoracic Erector Spinae, Trapezius, Rhomboid, Latissimus Dorsi, Back Strengthening, Upper Back Strengthening, Scapular Retraction, Scapular Retractors, Thoracic Extension
Thoracic Flexion Row
Thoracic Extensors, Thoracic Erector Spinae, Trapezius, Rhomboid, Latissimus Dorsi, Back Strengthening, Upper Back Strengthening, Scapular Retraction, Scapular Retractors, Thoracic Extension
Thoracic Extensors, Thoracic Erector Spinae, Trapezius, Rhomboid, Latissimus Dorsi, Back Strengthening, Upper Back Strengthening, Scapular Retraction, Scapular Retractors, Thoracic Extension
Quadruped Scapular Circles
Cervicoscapular Dissociation, Levator Scapulae, Scapula, Scapula Posterior Tilting, Scapula Protractor, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Scapular Up Rotation, Scapular Winging, Winged Scapula
Quadruped Scapular Circles
Cervicoscapular Dissociation, Levator Scapulae, Scapula, Scapula Posterior Tilting, Scapula Protractor, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Scapular Up Rotation, Scapular Winging, Winged Scapula
Cervicoscapular Dissociation, Levator Scapulae, Scapula, Scapula Posterior Tilting, Scapula Protractor, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Scapular Up Rotation, Scapular Winging, Winged Scapula
Scapular Flutters
Rhomboid, Scapular Retraction, Scapular Retractors, Middle Trapezius, Shoulder End Range Strengthening, Scapular End Range Strengthening, Scapular Mobility
Scapular Flutters
Rhomboid, Scapular Retraction, Scapular Retractors, Middle Trapezius, Shoulder End Range Strengthening, Scapular End Range Strengthening, Scapular Mobility
Rhomboid, Scapular Retraction, Scapular Retractors, Middle Trapezius, Shoulder End Range Strengthening, Scapular End Range Strengthening, Scapular Mobility
Prone Pinwheel
Levator Scapulae, Cervicoscapular Dissociation, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Retraction, Scapular Retractors, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Serratus Anterior, Rotator Cuff, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus
Prone Pinwheel
Levator Scapulae, Cervicoscapular Dissociation, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Retraction, Scapular Retractors, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Serratus Anterior, Rotator Cuff, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus
Levator Scapulae, Cervicoscapular Dissociation, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Retraction, Scapular Retractors, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Serratus Anterior, Rotator Cuff, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus
David Song
Previous

Prone W-Rotation
Next

Prone Y-Raise