Floor T Raise
Strengthen your upper back and improve posture with Floor T Raises. Simple, effective, and scalable for all fitness levels.
Muscle Groups
Primary
Secondary
Instructions
1. Lie face down on the floor, legs straight out behind you, with your arms extended to either side, forming a "T" shape with your body. Your forehead should be touching the ground to keep your neck in a neutral position.
2. Engage your core muscles to stabilize your spine and lower body.
3. Keeping your arms straight and thumbs pointing toward the ceiling, lift your arms up toward the ceiling, squeezing your shoulder blades together. As you perform the lift, keep your arms level with your shoulders and avoid shrugging.
4. Hold the raised position for a moment, then slowly lower your arms back to the starting position.
5. Repeat for the desired number of repetitions and sets, ensuring you maintain proper form throughout each rep.
This exercise is beneficial for improving posture, strengthening the upper back, and promoting scapular retraction and stability. If you're new to this exercise or are looking to focus on form without added weight, perform it using just your body weight. As you get stronger, you can add light dumbbells to increase resistance.
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