Shoulders Exercises

Floor T Raise

Skill Level Beginner
Type Warmup
Equipment No Equipment
Body parts Shoulders, Traps, Upper Back

The Floor T Raise is an isolation bodyweight exercise that strengthens and targets the shoulders, upper back, and traps.

Instructions

Lie facedown on the floor with your arms straight out to your sides and your thumbs pointing up. Your body should form a T.
Keeping your core tight and your arms straight, raise your arms off of the floor. Pause, then slowly return to the starting position.

Trainer’s Tips

Do not hyperextend your lower back to help lift your arms.
Make sure you perform this movement slowly to avoid using momentum.
Keep your thumbs pointing up throughout the entire movement.

Advanced variations