Floor T Raise exercise animation (Hombre)

Floor T Raise

Músculo objetivo
—
Equipamiento
Body weight
Parte del cuerpo
Hips
Tipo
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.

Cómo hacer el Floor T Raise

  1. 1Lie face-down on the floor with your legs extended and your forehead resting lightly down to keep your neck neutral.
  2. 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.
  3. 3Brace your core and gently engage your glutes to keep your hips pressed into the floor.
  4. 4Squeeze your upper back and lift both arms off the floor as high as you comfortably can, keeping them straight.
  5. 5Pause briefly at the top while keeping your neck long and your shoulders away from your ears.
  6. 6Lower your arms back to the floor under control without letting them drop.
  7. 7Repeat for your target reps, keeping each lift smooth and controlled.

Consejos de técnica

  • 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.

Errores comunes

  • 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.

Preguntas frecuentes

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.

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