Prone T Exercise With Swiss Ball
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Prone T Exercise With Swiss Ball – a classic upper-back activator that emphasizes mid-trap and rhomboid contraction while keeping the upper traps and neck relaxed (“thumbs up like the Fonz” cue!).
🔥 Potential Benefits:
- ✅ Strongly targets mid-traps, rhomboids, and rear delts
- ✅ Improves scapular retraction and posture
- ✅ Enhances shoulder stability and upper-back endurance
- ✅ Swiss ball adds instability for greater muscle recruitment
- ✅ Easy to progress with light dumbbells while keeping thumbs up
📝 Exercise Details:
Exercise: Prone T on Swiss Ball
Difficulty Level: All levels
🛠️ What You’ll Need:
✔ Swiss ball
✔ Optional: light dumbbells for progression
📅 When to Use This:
Upper-back warm-ups, posture correction, prehab/rehab programs, or anytime you want a stronger, healthier mid-back. Focus on the mid-back squeeze guiding the movement – not just lifting the arms high.
👍 Don’t Forget to Like, Comment, and Subscribe!
If this prone T finally gave you that perfect mid-back burn, smash that like button and subscribe for more no-fluff upper-back and posture content!
💪 Stay Connected:
📲 Instagram: @drbriandamhoff
🐦 X: @DrBrianDamhoff
📘 Facebook: ElitePerformanceInstitute
🌍 Free Exercise Library: View All Videos
📢 DISCLAIMER: This content is for informational purposes only. Always consult a qualified healthcare professional before trying new exercises, especially if you have shoulder or back concerns.