Lying Prone T - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Prone T

Step by step instructions, muscle activation and variants for the Lying Prone T.

EasyRear shoulders

About this exercise

The lying prone T is a corrective postural exercise performed face-down on the floor. With arms extended straight out to the sides forming a "T" shape, it targets the middle and lower trapezius and the rear deltoids, building the strength needed for healthy shoulder mechanics and upright posture.

How to Perform

  • Lie face-down on the floor with your forehead resting lightly on the ground
  • Extend your arms straight out to the sides at shoulder height so they form a "T", thumbs pointing upward
  • Squeeze your shoulder blades together and lift both arms off the floor, keeping them straight
  • Hold the raised position briefly, focusing on the contraction in your upper and middle back
  • Lower your arms back to the floor with control
  • Keep your neck neutral and avoid shrugging your shoulders
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shoulders
Secondary
Trapezius

Common Mistakes

Common mistakes content is coming soon.

About the Lying Prone T

The Lying Prone T 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.

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