Shoulder T 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Shoulder T is a bodyweight isolation exercise that primarily targets the shoulder muscles, with a focus on the rear deltoids, while also engaging the forearms as secondary stabilizers. This movement involves extending the arms straight out to the sides to form a “T” shape with the body, usually performed while lying face down or bent over at the hips. It is a pull-type exercise that enhances shoulder stability, posture, and upper back strength without the need for equipment. The Shoulder T is especially effective for improving scapular control and is commonly included in warm-ups, rehabilitation routines, or mobility-focused workouts.
How to Perform
Stand tall with your feet hip-width apart, arms hanging down naturally at your sides, and your palms facing inward.
Brace your core to stabilize your spine and slowly raise your straight arms forward until they reach shoulder level, keeping a soft bend in your elbows.
From this position, open your arms out to the sides to form a wide "T" shape, turning your palms downward as your arms move outward.
With control, reverse the motion by bringing your arms back to the front, and then lower them back down to your sides.
Continue through this pattern for the desired number of reps, focusing on slow, controlled movements throughout the entire range.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maintain stability and protect your lower back.
Avoid arching your back or using momentum; the movement should be controlled at all times.
Focus on slow, deliberate motions when raising and lowering your arms to maximize muscle activation.
Ensure your arms stay fully extended and form a straight line from your shoulders to your wrists for proper alignment.
Keep your palms facing downward as you open your arms to activate the rotator cuff muscles.
If you feel strain in your shoulders, reduce the range of motion or lower the intensity of the exercise.
Perform the exercise in a pain-free range to avoid shoulder discomfort, especially if you have any pre-existing shoulder issues.
To increase difficulty, consider adding light dumbbells or resistance bands to challenge your shoulders and forearms further.
Make sure your shoulders are relaxed and not shrugged towards your ears to avoid unnecessary tension.
Maintain a steady breathing pattern; exhale when opening your arms, and inhale when returning to the starting position.
How Not to Perform
Do not arch your back: Avoid overarching your lower back, as this can lead to unnecessary strain on your spine and reduce the effectiveness of the exercise on the shoulders.
Do not use momentum: Avoid swinging your arms or using body movement to lift the weights. This reduces the engagement of the target muscles and increases the risk of injury.
Do not lift too high: Do not raise your arms above shoulder level; excessive height can strain the shoulder joint and compromise your form.
Do not shrug your shoulders: Keep your shoulders relaxed and away from your ears. Shrugging increases tension in the upper traps and takes focus away from the deltoids.
Do not collapse your chest: Keep your chest open and proud as you perform the movement to avoid collapsing forward, which can compromise posture and reduce engagement in the shoulders.
Do not overextend your arms: While your arms should be extended, avoid hyperextending them to the point of discomfort. This can lead to strain in the shoulder joints.
Do not hold your breath: Failing to breathe properly can cause unnecessary tension in the body and reduce oxygen flow to the muscles. Breathe steadily throughout the exercise.
Do not rush through the movement: Avoid performing the exercise too quickly. Rushed reps reduce time under tension and may cause you to miss the full range of motion needed for effective shoulder activation.
Do not neglect shoulder blade retraction: Ensure that your shoulder blades are pulled back and down during the movement to properly activate the scapular stabilizers and prevent shoulder injury.
Do not perform with inadequate range of motion: Avoid cutting the range of motion too short; make sure to fully extend your arms when opening them to engage the shoulders effectively.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
