Also known as: t raise, prone t raise, scapular t, prone scapular raise, scapular retraction raise
What is Scapula T Raise?
The Scapula T Raise is a prone bodyweight drill that lifts straight arms into a T to train scapular retraction and shoulder stabilizers. It primarily targets the shoulders and upper back and is an easy-level exercise suitable for beginners and rehab-focused training.
How to Do Scapula T Raise
- Get prone: Lie face down with legs together, pelvis neutral, and arms straight overhead forming a T. Point thumbs upward and engage the triceps to lock elbows.
- Set scapula: Draw your shoulder blades down and back without shrugging. Think of sliding the scapulae toward the spine before any arm movement.
- Lift arms: Raise your straight arms a few inches off the floor by initiating movement at the scapulae, keeping elbows locked and motion slow and controlled.
- Pause and breathe: Hold the top 1-2 seconds while breathing steadily, keeping the neck relaxed and avoiding excessive lumbar extension or shoulder elevation.
- Lower slowly: Lower the arms under control back to the floor, maintain scapular engagement, and repeat for prescribed reps. Stop if you feel sharp pain.
Muscle Groups
Shoulders, Back
Description
Take a prone position on the floor. Legs together, pelvis neutral.Arms straight & overhead forming a T shape.
Squeeze your triceps to lock your arms, thumbs pointed upward.
Raise your arms off the floor my engaging your scapula, pause at the top. Lower and repeat for reps.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Scapula T Raise?
This exercise enhances scapular control, shoulder stability, and upper-back activation while improving posture and reducing shoulder impingement risk. It's low-impact, useful for beginners and rehab programs to build coordinated scapular movement.
What are common mistakes to avoid when doing Scapula T Raises?
Common errors include shrugging the shoulders, bending the elbows, using momentum, and arching the lower back. Fix these by keeping elbows locked, drawing scapulae down, maintaining neutral pelvis, and moving slowly with control.
How can I progress or regress the Scapula T Raise?
Regress with standing or wall T raises, or band-assisted scapular retractions. Progress by adding light weights, increasing hold time, performing on an incline bench, or incorporating face-pull and band pull-apart variations.