Exercises / Shoulder & scapula
Prone horizontal abduction with external rotation ("T")
- Strength
- Shoulder & scapula
- Treatment table or bench, Optional light dumbbell
Lifts the arm out to the side with the thumb up. Strong middle trapezius and posterior cuff exercise with low upper trapezius.
Also called prone T, prone horizontal abduction, prone T raise.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Prone
Steps
- Lie face down with the arm hanging off the table.
- Rotate the arm so the thumb points to the ceiling.
- Lift the straight arm out to the side to horizontal, squeezing the shoulder blade back.
- Lower slowly.
Cues
- Thumb up
- Draw the shoulder blade back and down, not up to the ear
Common mistakes
- Shrugging
- Extending the neck
Used for
- Scapular dyskinesis
- Subacromial pain
- Overhead athletes
Evidence (1)
- One of four exercises recommended for trapezius balance because it activates middle/lower trapezius with little upper trapezius.1
Easier
Harder
References (3)
- Cools AM, Dewitte V, Lanszweert F, et al. Am J Sports Med. 2007;35(10):1744-1751. Rehabilitation of scapular muscle balance: which exercises to prescribe?
- Reinold MM, Escamilla RF, Wilk KE. J Orthop Sports Phys Ther. 2009;39(2):105-117. Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.