Prone T Exercise With Swiss Ball
Prone T Exercise With Swiss Ball
Prone T raises on a Swiss ball to strengthen mid traps and rhomboids for better scapular retraction strength and cleaner shoulder mechanics.
Muscles Targeted
Mid traps, rhomboids, posterior deltoid, rotator cuff support, and thoracic extensors.
Key Benefits
- Builds scapular retraction strength and endurance
- Supports posture and balanced upper-body training
- Easy to scale (bodyweight → light weights)
- Great complement to rows and cuff work
Keep ribs down — don’t “cheat” with a big low-back arch.
Equipment Needed
Swiss ball. Optional: light dumbbells.
How to Perform Prone T Exercise With Swiss Ball
- Lie face-down over the ball with feet wide for balance.
- Start arms hanging down, thumbs up if comfortable.
- Lift arms out to the side into a “T” with control.
- Squeeze between shoulder blades at the top.
- Lower slowly and repeat.
Programming Options
- 2–4 sets of 8–15 reps
- Pause 1–2 seconds at top
- Rest 60–90 seconds
Why This Variation Works
The “T” position biases mid-back retraction muscles that support shoulder blade positioning during pressing, pulling, and overhead work.
When to Use It
Warm-ups, posture blocks, upper-body accessory work, or shoulder-prep circuits.
Frequently Asked Questions
Should I feel my upper traps?
Try to keep the shoulders down and squeeze between the shoulder blades instead of shrugging.
Do I need the Swiss ball?
No — you can do a prone T on a bench or floor. The ball adds instability and core demand.
How heavy should I go?
Light. This is about control and the right muscles, not max load.