CalisthenicsIn review

Prone T Raise

A face-down upper-back exercise that lifts both straight arms out to the sides into a T.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Trunk extension
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Lie face down with the legs straight and the arms straight out to the sides, in a T.
Turn the thumbs up and rest the forehead on the floor or the mat.

Do the rep

Squeeze the shoulder blades together and lift both arms a little off the floor.
Hold for two seconds.
Lower the arms under control.

What counts as a rep

A rep counts when both straight arms lift off the floor with the shoulder blades squeezed, hold for a moment, and return to the floor.

One rep starts face down with the arms out to the sides, lifts both arms off the floor, holds for a moment, and lowers.

Breathing

Exhale as you lift; inhale as you lower.

Cues

Squeeze the shoulder blades together.
Keep the forehead down and the neck long.
Hold each lift longer when the reps get easy.

Common mistakes

Lifting the chest
What you seeThe chest and the head lift with the arms.
FixKeep the chest on the floor and lift only the arms.
The arms, not the lower back, should do the lift.
Bending the elbows
What you seeThe elbows bend as the arms lift.
FixKeep the arms long and lift less high.
Long arms keep the work on the upper back and rear deltoids.

Stop the set if

Stop if you feel sharp pain.
Stop if you feel a pinch in the shoulder.
End the set when you cannot lift both arms with straight elbows.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Upper back · moderate confidence
Rear deltoids · moderate confidence
Trapezius · moderate confidence

Assisting

Rotator cuff · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 3, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_face_pull, the closest Wave 1 record.
Rule 2 gives the prone T raise the back roles (secondary_pull, isolation_target).
Skill tier and failure cost follow rule 3: beginner, low.
Timed use copies ex_face_pull (disallowed), but the record allows duration as a prescription, as the CSV does.
The CSV muscle list is the family hint; the record adds the trapezius and drops the spinal erectors and glutes.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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