One Arm Floor T Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

One Arm Floor T Raise

Step by step instructions, muscle activation and variants for the One Arm Floor T Raise.

EasyRear shouldersTrapezius

About this exercise

The Floor T-Raise is a prone bodyweight exercise targeting the posterior deltoids and upper trapezius. Lying face down, you raise both arms out to the sides in a T-shape, squeezing the shoulder blades together at the top. This version emphasizes controlled tempo and scapular retraction.

How to Perform

  • Lie face down on the floor with your arms extended out to the sides at shoulder height, thumbs pointing up
  • Keep your legs straight and your core braced throughout the movement
  • Exhale and lift both arms off the floor as high as you can while squeezing your shoulder blades together
  • Hold the top position for a moment, feeling the contraction in your rear deltoids and upper back
  • Slowly lower your arms back to the starting position with control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shouldersTrapezius
Secondary
Middle back

Common Mistakes

Common mistakes content is coming soon.

About the One Arm Floor T Raise

The One Arm 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.

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