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Exercise database

Prone T Raise

Prone T Raise is an intermediate horizontal pull exercise that primarily trains the rear delts and upper back, with the lower traps and core assisting. Equipment: bodyweight.

Page updated IntermediateBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the prone t raise

  1. 01

    Lift with control and stop before the shoulders shrug.

  2. 02

    Lie face down with straight arms out to the sides and your head in line with your spine.

  3. 03

    Lift both arms off the floor while keeping them wide in a T.

  4. 04

    Pause briefly, then lower with control.

  5. 05

    Make a T shape and reach wide through the knuckles.

Troubleshooting

Common mistakes

  • Turning the pull into a shrug.

  • Jerking the torso for momentum.

  • Arching the lower back instead of lifting through the shoulders.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the prone t raise for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength4 × 5–8 reps2 min
Hypertrophy3 × 8–12 reps1 min 15 s
Fat loss3 × 12–18 reps45 s
General fitness3 × 8–12 reps1 min

Between sets

  • Reset face down with your head aligned and arms wide.
  • Keep the elbows straight and lift the arms in a T on the next set.

Working around discomfort

Modifications by body area

How Handler adjusts the prone t raise when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Shoulder
Use a pain-free range and keep the upper arm path controlled.
Neck
Keep your gaze neutral and avoid shrugging into the neck.

Progression chain

Easier and harder variations

Regress to

Progress to

Questions about this exercise

What muscles does the prone t raise work?
The prone t raise primarily works the rear delts and upper back. The lower traps and core work as secondary or stabilising muscles. In Handler's library it is classified as a horizontal pull movement.
What equipment do you need for the prone t raise?
None. The prone t raise is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and reps of the prone t raise should I do?
Handler's default for a strength focus is 4 × 5–8 reps with about 2 min rest, and for a muscle-building focus 3 × 8–12 reps with about 1 min 15 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the prone t raise suitable for beginners?
It is tagged intermediate. A simpler starting point in the same progression chain is the prone w raise.

More rear delt exercises

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