Prone T Raise

Shoulders Tier C for Shoulders Bodyweight Isolation Pull

Try it now

3sets

10-12reps

45srest

~3.1kcal/min

Upper Back Traps

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inShoulders

Back of the shoulders and between the shoulder blades.

Key cue (the coach says it during the set)“Pull the arms wide, pinch the shoulder blades, pause.”

Tempo · Pull 1 s · hold 1 · return 2 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Neck / upper trapsShrugging. Keep the shoulders down and pull out wide, not up.
Feel it in Lower backThe bent-over position strains the back. Hinge with a flat back and brace, or lie chest-down on an incline bench.
Feel it in Front of armsBending the arms and rowing. Keep a fixed slight elbow bend and move from the shoulders.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.