Prone Ts With Extension

Prone Ts With Extension

  • HOW: Start by lying face down with your arms out to the side of your in the shape of a "T". Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the ground - not your lower back. While keeping your upper back off the ground, squeeze your shoulder blades to now lift your elbows and hands off the ground in a T formation. Lift up as high as you can towards the ceiling. You should initiate the motion from the shoulder blade, then allow the shoulder to follow up as high as you can. Hold for a few seconds and slowly return back to the starting position.
 
  • FEEL: You should feel the muscles in your upper back and back of the shoulder blade and shoulder working with this exercise.
 
  • COMPENSATIONS: Avoid arching the low back, only lift your upper back. Try your hardest not to let your chest lower as you go through your reps on this exercise. Do not shrug the shoulder blades as you bring your arms overhead.

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