What is Scapula T Raise?
The Scapula T Raise is a prone bodyweight exercise that trains scapular retraction and depression to strengthen shoulder stabilizers and upper back. It primarily targets the shoulders and back (trapezius, rhomboids) and is rated Easy, suitable for beginners improving posture and control.
How to Do Scapula T Raise
- Lie prone: Lie face down on the floor with legs together and pelvis neutral; rest forehead lightly and keep the spine long while breathing steadily.
- Set arm position: Extend arms overhead in a T shape with thumbs up, arms straight and triceps engaged to lock elbows; keep shoulders relaxed.
- Engage scapula: Initiate by drawing shoulder blades together and slightly down; focus on scapular movement rather than lifting with the arms or neck.
- Lift with control: Raise your arms a few inches off the floor using back muscles, pause one second at the top, and avoid momentum during the motion.
- Lower safely: Slowly lower arms back to the floor while maintaining scapular control, reset alignment if needed, and repeat for the prescribed repetitions.
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.
Movement Group
Back
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Scapula T Raise?
The Scapula T Raise improves scapular stability, posture, and shoulder blade control, reducing shoulder impingement risk. It strengthens upper back and shoulder stabilizers, requires no equipment, and is useful for rehabilitation and daily-posture improvements.
What common mistakes should I avoid when doing Scapula T Raises?
Common mistakes include shrugging the shoulders, lifting with the neck or arms, using momentum, and arching the lower back. Focus on scapular retraction/depression, keep the neck neutral, control the tempo, and maintain pelvic neutrality.
How can I progress or modify the Scapula T Raise?
Progress by increasing range of motion, adding light dumbbells or ankle weights, or performing on an elevated bench. Modify by reducing range, doing wall T raises, or using a resistance band for assistance or extra load.