Lying Prone T
Gym Exercise Card
Equipment
The Lying Prone T exercise focuses on strengthening the upper back, particularly targeting the mid and lower trapezius muscles. It enhances shoulder stability and posture by engaging the muscles responsible for retracting and depressing the scapula.
How to do it
- Lie face down on the floor with arms extended to form a T shape.
- Keep your forehead on the ground and squeeze the shoulder blades together.
- Lift the arms slightly off the floor, maintaining the T shape.
- Hold for a moment at the top, then lower slowly.
- Repeat for desired repetitions, maintaining a neutral neck alignment.
Muscles worked
Primary Trapezius Lower Fibers Trapezius Middle Fibers
Secondary Deltoid Posterior Rhomboids
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