Concentric
Prone T
First strengthening exercise for the shoulder-blade retractors.
Complete
Why it is used in rehab
Scapular retractors help maintain a neutral shoulder position (PDF p. 363).
Targets
Middle TrapeziusRhomboidsPosterior DeltoidScapula
Starting position
Lie face down on a bench, arms hanging, wrists just behind the shoulders, palms forward.
Step-by-step
- With straight elbows and thumbs leading, lift the arms out to the side into a "T".
- Squeeze the shoulder blades together at the top; lower slowly.
Movement mechanics: Horizontal abduction with scapular retraction.
📖 Rehab Science instructions paraphrased from the book’s exercise description
Coaching notes
Common mistakes
- Shrugging
- Lifting the head and arching
Easier variation
- Bend the elbows
Advanced variation
- Hold light dumbbells
ℹ Additional explanation
Where it appears in Rehab Science
| Protocol | Phase | Group | Prescription | |
|---|---|---|---|---|
| Shoulder Pain | 2 | Mobility Exercises | Do 3 sets of 10–15 reps · Active range of motion (AROM)—move as far as you can with no more than mild pain · Pause at end range for 2–3 seconds | 383 |
| Mid-Back And Rib Cage Pain | 3 | Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue · Add load or reps to increase difficulty | 678 |
Source: Rehab Science · Ch 16 · PDF pp. 383–678show sources ▾
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.