Step by step instructions, muscle activation and variants for the Floor T Raise.
The Floor T Raise is a prone bodyweight exercise where you lie face down and lift both arms out to the sides in a T shape, targeting the upper trapezius, rear deltoids, and rhomboids. It is an excellent corrective and postural strengthening movement for the upper back.
Common mistakes content is coming soon.
The Floor T Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.