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
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Banded Scapular Roll
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Rhomboid Major, Rhomboid Minor, Upper Back Strengthening
Banded Scapular Roll
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Rhomboid Major, Rhomboid Minor, Upper Back Strengthening
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Rhomboid Major, Rhomboid Minor, Upper Back Strengthening
Dumbbell Scapular Circle
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius
Dumbbell Scapular Circle
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius
Banded Apley’s Scratch Retraction
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
Banded Apley’s Scratch Retraction
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
Pull Apart Chest Press
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Pull Apart Chest Press
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Supinated Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Strengthening, Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid
Supinated Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Strengthening, Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Strengthening, Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid
Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder Strengthening, Scapular Strengthening, Rhomboid, Middle Trapezius, Posterior Deltoid, Rotator Cuff, Infraspinatus, Teres Minor
Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder Strengthening, Scapular Strengthening, Rhomboid, Middle Trapezius, Posterior Deltoid, Rotator Cuff, Infraspinatus, Teres Minor
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder Strengthening, Scapular Strengthening, Rhomboid, Middle Trapezius, Posterior Deltoid, Rotator Cuff, Infraspinatus, Teres Minor
Face Pull Press
Shoulder, Shoulder Strengthening, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder External Rotation, Shoulder External Rotator, Rhomboid, Infraspinatus, Teres Minor, Supraspinatus, Posterior Deltoid, Trapezius, Rotator Cuff, Rotator Cuff Strengthening
Face Pull Press
Shoulder, Shoulder Strengthening, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder External Rotation, Shoulder External Rotator, Rhomboid, Infraspinatus, Teres Minor, Supraspinatus, Posterior Deltoid, Trapezius, Rotator Cuff, Rotator Cuff Strengthening
Shoulder, Shoulder Strengthening, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder External Rotation, Shoulder External Rotator, Rhomboid, Infraspinatus, Teres Minor, Supraspinatus, Posterior Deltoid, Trapezius, Rotator Cuff, Rotator Cuff Strengthening
Pull Back Full Raise
Shoulder Strengthening, Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Middle Trapezius, Trapezius, Upper Trapezius, Deltoids, Lateral Deltoid, Posterior Deltoid, Rotator Cuff, Rotator Cuff Strengthening
Pull Back Full Raise
Shoulder Strengthening, Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Middle Trapezius, Trapezius, Upper Trapezius, Deltoids, Lateral Deltoid, Posterior Deltoid, Rotator Cuff, Rotator Cuff Strengthening
Shoulder Strengthening, Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Middle Trapezius, Trapezius, Upper Trapezius, Deltoids, Lateral Deltoid, Posterior Deltoid, Rotator Cuff, Rotator Cuff Strengthening
David Song
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Prone W-Rotation
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Prone Y-Raise