The floor T-raise is a shoulder activation exercise performed lying face down on the floor with both arms extended out to the sides at shoulder height (forming a T). You lift your arms off the floor, squeezing the shoulder blades together. It directly targets the rear delts and mid-traps without any equipment.
Muscle Group
Back, Rear Deltoid, Shoulders, Traps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Activates the rear delts and mid-traps directly
- No equipment needed
- Builds postural muscles
- Excellent rehab and warm-up exercise
- Counteracts forward-rounded shoulders
- Improves shoulder mobility
How to perform
- Lie face down on the floor with legs extended.
- Extend both arms straight out to the sides at shoulder height — body and arms form a T.
- Thumbs point up to the ceiling, palms facing down.
- Press your forehead into the floor or look at the floor between your arms.
- Engage your core and glutes for stability.
- Lift both arms straight up off the floor by squeezing your shoulder blades together.
- Hold for 1 to 2 seconds at the top.
- Lower under control. Repeat for 12 to 15 reps. Use no weight or light dumbbells.
FRONT VIEW
BACK VIEW
Traps
Primary
Lower Back
Primary
Upper Back
Primary
Posterior Deltoid
Primary