Floor T Raise

Muscles worked

Setup

1. Lie face down on a mat with your legs extended straight behind you.
2. Extend your arms out to the sides at shoulder height, forming a 'T' shape with your body.
3. Rotate your wrists so your thumbs are pointing toward the ceiling.
4. Engage your glutes and press your hips into the floor to stabilize your lower back.

How to do it

1. Exhale as you lift your arms and upper chest slightly off the floor by squeezing your shoulder blades together.
2. Hold the peak contraction for one second, focusing on the tension in your mid-back and rear shoulders.
3. Inhale as you slowly lower your arms back to the starting position with control.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your gaze toward the floor to maintain a neutral neck alignment.
• Lead the movement with your shoulder blades rather than just lifting your hands.
• Keep your glutes and hamstrings tight to protect your lumbar spine.
• Ensure your arms stay perpendicular to your torso throughout the movement.

Pro tips

• Imagine trying to pinch a pencil between your shoulder blades at the top of the movement to maximize muscle recruitment.
• Keep your arms perfectly straight to increase the lever length, making the bodyweight resistance more effective for the posterior deltoids.

Make it harder

• Add a 5-second isometric hold at the top of every repetition.
• Hold small weights, such as light dumbbells or water bottles, to increase the resistance.

Frequently asked

What muscles does the floor t raise work?

The floor t raise primarily targets the deltoids, lats, and rhomboids, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the floor t raise?

The floor t raise requires no equipment — just your body weight.

Is the floor t raise good for beginners?

Yes. The floor t raise is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Dumbbell Rear Delt RowIntermediate · deltoids, lats, and rhomboids
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• Snow Angel Face To FloorBeginner · deltoids, lats, and rhomboids