Floor T Raise
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The floor T raise is a bodyweight strength exercise performed lying face-down on the floor, lifting your arms straight out to the sides to form a "T". It trains the posterior chain of the upper back and shoulders, building the strength and control that improve posture and shoulder stability.
Floor T Raise: So führst du sie aus
- 1Lie face-down on the floor with your legs extended and your forehead resting lightly down to keep your neck neutral.
- 2Stretch your arms straight out to the sides at shoulder height so your body forms a "T", palms facing the floor or thumbs pointing up.
- 3Brace your core and gently engage your glutes to keep your hips pressed into the floor.
- 4Squeeze your upper back and lift both arms off the floor as high as you comfortably can, keeping them straight.
- 5Pause briefly at the top while keeping your neck long and your shoulders away from your ears.
- 6Lower your arms back to the floor under control without letting them drop.
- 7Repeat for your target reps, keeping each lift smooth and controlled.
Technik-Tipps
- Lead the lift from your upper back and shoulder blades rather than throwing your arms up with momentum.
- Keep your neck neutral by looking at the floor instead of craning your head up to lift higher.
- Point your thumbs toward the ceiling to keep your shoulders externally rotated and the movement comfortable.
- Use a slow tempo and a brief pause at the top to make a small range of motion more challenging.
Häufige Fehler
- Using momentum to swing the arms up, which removes tension from the working muscles and reduces the benefit of each rep.
- Lifting the head and overextending the neck, which strains the cervical spine instead of working the upper back.
- Letting the arms drop straight back to the floor instead of lowering them under control, wasting the lowering portion of the rep.
- Letting the hips peel off the floor, which shifts the effort away from the upper back and into the lower back.
Häufig gestellte Fragen
What does the floor T raise work?
It is a bodyweight raise done face-down on the floor that targets the upper back and rear shoulders by lifting your arms out to form a "T". It helps build posture, shoulder stability, and posterior-chain control.
Is the floor T raise good for beginners?
Yes. It uses only your body weight and a small, controlled range of motion, so it is approachable for beginners and easy to scale by adjusting how high you lift and how long you pause.
Do I need any equipment for the floor T raise?
No. It is a bodyweight exercise that needs only floor space. You can add a small pause at the top or light hand weights later to make it harder.
How many sets and reps should I do?
Because it is a controlled bodyweight move, higher reps work well — try 2 to 3 sets of 10 to 15 slow reps. Focus on quality and a brief pause at the top rather than speed.
