Floor T Raises / Back Flyes
How to Do Floor T Raises / Back Flyes
- Lay on a yoga/exercise mat or towel with your arms outstretched, palms down, either side of your body (your body should look like a perfect T from above).
- Simultaneously lift both arms off the ground to semi-full flexion and pinch your upper back together; hold for a full second.
- Slowly lower both arms back to the ground to complete a full rep.
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Related Middle Back / Lats And Upper Back & Lower Traps Exercises
Floor T Raises / Back Flyes Exercise Details
Muscles worked
Floor T Raises / Back Flyes targets middle back / lats and upper back & lower traps and also works shoulders. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Barbell snatch, bent over barbell rows and weighted pull-ups / pullups. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
