Prone T W-Raise
Strengthen your upper back and improve posture with the Prone T W-Raise. This floor-based exercise targets the traps, rhomboids, and rear delts using controlled movements to build a healthy spine.
Instructions
Setup
Lie flat on your stomach on a mat or comfortable surface.
Extend your legs behind you and keep your head in a neutral, relaxed position looking down at the mat to maintain a straight spine.
Movement
T Position: With your palms facing down, lift your arms out to the sides to form a 'T' shape. Squeeze your shoulder blades together at the top of the movement, then slowly lower your arms back to the floor.
W Position: Bend your elbows and retract your shoulder blades, drawing your elbows back and down toward your ribs to form a 'W' shape with your arms. Ensure you are engaging your mid-back muscles, not just using your arms.
Control: Perform each raise with controlled, deliberate movements. Do not use momentum to swing your arms up; focus on the squeeze at the peak of each motion.
Tips
Keep your torso stationary throughout the entire movement.
Keep your gaze downward to avoid straining your neck.