Prone Ts

  • HOW: Lay face down with your forehead rested on a towel for comfort. With your arms elevated into a T formation, lift up as high as you can towards the ceiling. You should initiate the motion from the shoulder blade, then allow the shoulder to follow up as high as you can. Hold for a few seconds and slowly return back to starting position.
  • REGRESSION: If this is too difficult for you can either perform this one arm at a time, or perform this off of an elevated surface like a bed or table so your arm doesn’t have to go through its entire motion.
  • FEEL: The muscles on the back of the shoulder blade and the shoulder will be working with this exercise.
  • COMPENSATIONS: Avoid arching the low back or shrugging the shoulder blades.

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