# Prone T Raise

> Lie face-down on an incline bench with your chest supported and your arms hanging straight down, holding a light dumbbell in each hand.

Canonical: https://peakhealth.es/en/exercises/prone-t-raise

Shoulders · Middle back · Traps · Dumbbell

## How to do it

1. Lie face-down on an incline bench with your chest supported and your arms hanging straight down, holding a light dumbbell in each hand.
2. Turn your palms to face each other.
3. Squeeze your shoulder blades together and lift your arms out to the sides until your body forms a "T".
4. Keep your elbows almost straight and your neck relaxed.
5. Pause briefly at the top, then lower under control and repeat.

## Related

- [Exercises and stats: your record, lift by lift | Peak Health](https://peakhealth.es/en/features/exercises-and-stats)