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

Dumbbell Lying Prone T Raise

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

EasyRear shoulders

About this exercise

The lying prone T raise is a rear-delt and upper-back exercise performed face down on a mat with a dumbbell in each hand. Starting with the arms hanging toward the floor, you raise both straight arms out to the sides until they form a T with your torso, then lower under control. Using dumbbells adds resistance that builds posterior shoulder strength and scapular stability.

How to Perform

  • Lie face down on a mat holding a dumbbell in each hand, arms hanging straight down toward the floor
  • Keep your legs together, chest on the mat, and your neck in a neutral position
  • With your elbows straight, raise both arms out to the sides until they reach shoulder height, forming a T
  • Squeeze the rear deltoids and upper back at the top of the movement
  • Pause briefly, then slowly lower the dumbbells back toward the floor under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shoulders
Secondary
Trapezius

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Lying Prone T Raise

The Dumbbell Lying Prone 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.

You may also like

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Arm Circles

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back

Arm circles stretch

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius

Arm Up Rotator Stretch

Bodyweight · Easy
Rear shouldersSide shouldersFront shoulders