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Prone T Raise
- 1 - Lie face down on the floor or a flat bench with your legs extended and your neck in a neutral position.
- 2 - Extend your arms straight out to the sides in a T shape with your thumbs pointing upward or palms facing down.
- 3 - Brace your core gently and keep your chest and hips in contact with the surface.
- 4 - Squeeze your shoulder blades together and lift your arms a few inches off the ground without shrugging your shoulders.
- 5 - Pause briefly at the top while keeping your arms straight and your neck relaxed.
- 6 - Lower your arms back down in a controlled motion.
- 7 - Repeat for the desired number of repetitions.
