Middle Trapezius "T" Exercise on Mat with Weight

Mat,Pillow,Towel Roll,Free Weights


The “T” Exercise on Mat is designed to strengthen your middle trapezius muscles, which are essential for pulling your shoulder blades together and helping to maintain proper posture. Proper posture of your mid back region helps to prevent thoracic spine compression fractures.

Set up

Get into position by lying on your stomach. If it’s more comfortable for you, you can place a pillow lengthwise under your chest and a small towel roll under your forehead. Hold a weight in each hand. Your arms should be positioned in a “T” to start with your thumbs pointed up toward the ceiling.


Lift both arms up a few inches by squeezing your shoulder blades together. Then return your arms to the starting position and repeat. The movement should be initiated by your shoulder blade muscles.


  • Keep your lower abdominal muscles engaged. Do not arch your lower back as you lift your arms up.
  • Make sure to keep your thumbs pointing up toward the ceiling so you do not stress your shoulders.
  • Do not lift your arms above the plane of your body.
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