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Prone T lift

Shoulder-blade support

Prone T lift — setup and movement1 SET UP2 MOVE WITH CONTROLTop view · lift only slightlyTop view · lift only slightlyLift arms a little
Simplified movement diagram · follow your coach’s demonstration.
  1. Lie face down with your forehead supported and arms out in a T.
  2. Lift arms only a little, with thumbs comfortably upward. Keep shoulders away from ears and lower slowly.

Use today’s workout for sets, repetitions and load. Ask your coach to confirm your setup. These pictures do not define a strength-test protocol.