How to do T Raise

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Difficulty: Easy

Impact Level: Low

Target Body Parts: upper back, shoulders


Start lying down on your front, the lift your chest up off the floor by arching your back. At the same time activate your legs by pushing your toes into the floor and tensing your glutes.

Take you arms out as wide as you can and keep your palms facing towards the floor. Then raise your arms up off the floor as high as you can and pause at the top for a few seconds. Focus on using your upper back muscles and squeezing your shoulder blades together to create the movement of your arms.

Make sure you keep your head in a neutral alignment with your spine, do this by keeping your chin in and looking down towards the floor.

How to make T Raise easier

Try our exercise called Laying Back extension for a similar yet slightly easier option.

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