How to do a Prone T's
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Prone T's
Instructions for Proper Form
Prone T’s are an isolation exercise that primarily targets the muscles between your shoulder blades and the posterior deltoids (back of the shoulder). This exercise involves lying face down and lifting your arms out to the side, forming a 'T' shape. The prone position helps isolate the targeted muscles and can improve shoulder stability and posture. This exercise is beneficial for those looking to strengthen the upper back and improve shoulder health.
- Lie face down on the ground or on a mat.
- Extend your arms straight out to the sides and put your palms to the ground—you should look like a "T."
- Engage your back muscles to raise your arms off the ground.
- Keep your core engaged and your arms straight.
- Hold this position for a moment.
- Return your arms and palms to the ground.
- Repeat.
Alternatives & Variations to Prone T's
1. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 765 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
2. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 751 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
3. Dumbbell Row
99.9 mSCORESWAPPED 450 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
4. Prone W's
1.3 mSCORESWAPPED 318 TIMESProne W's are an isolation exercise that primarily targets the upper back and shoulders, specifically the rear deltoids and rhomboids. By lying prone and lifting your arms into a 'W' shape, you isolate the upper back muscles. This is a great exercise for improving posture, shoulder stability, and increasing muscle strength in the upper back.
5. Lat Pulldown
100 mSCORESWAPPED 264 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
6. Alternating Superman
92.2 mSCORESWAPPED 242 TIMESThis exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.
7. Cable Row
99.8 mSCORESWAPPED 230 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
8. Prone I's
25.7 mSCORESWAPPED 209 TIMESProne I's are an isolation exercise that primarily targets the muscles of the upper back, specifically the lower trapezius. This exercise involves lying face down and lifting the arms straight overhead to form an 'I' shape. It's highly effective for improving posture, scapular control, and stability of the shoulder girdle. Ideal for those looking to strengthen the back muscles and improve shoulder health.
9. Machine Row
95.6 mSCORESWAPPED 150 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
10. Pull Up
93.2 mSCORESWAPPED 135 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar