Stick Lying Front Raise
Stick Lying Front Raise Exercise Description
The Stick Lying Front Raise is a prone shoulder flexion exercise that teaches controlled overhead movement while keeping the trunk stable. Lying face down reduces momentum and highlights pure glenohumeral flexion with coordinated scapular motion. Primary work comes from the anterior deltoid, assisted by shoulder flexors such as the clavicular portion of the pectoralis major and coracobrachialis; the serratus anterior and trapezius guide upward rotation and posterior tilt of the scapulae for a smooth path overhead. Using a light stick links both hands, promotes symmetry, and encourages straight‑arm reach rather than elbow bending. The goal is a long, reaching lift to the level you can maintain a neutral spine, quiet ribs, and shoulders that stay down and around the ribcage—no shrugging or neck strain. Keep the range pain‑free and controlled throughout.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: External Obliques, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Stick
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Single-joint
- Muscle Location: Front Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Stick Lying Front Raise Exercise
‘- Lie prone on a bench or floor; forehead on a towel, neck long, gaze down.
– Brace lightly so ribs stay down; maintain a neutral spine and pelvis.
– Hold the stick with hands about shoulder‑width; wrists neutral; elbows straight but not locked.
– Start with arms hanging straight down (off a bench) or resting lightly on the floor in front of shoulders.
– Set shoulders: gentle scapular depression and slight retraction to “pack,” without squeezing excessively.
– Initiate by reaching the stick forward and up via shoulder flexion; let the shoulder blades upwardly rotate smoothly.
– Think “reach long” rather than “lift high” to avoid shrugging.
– Raise until upper arms approach line with the ears, or the highest point you can keep ribs from flaring.
– Pause briefly; lower the stick under control, keeping elbows straight and shoulders away from ears.
– Breathe: inhale to prepare; exhale through the lift while keeping the torso quiet.
– Form checks: no chin jutting, no low‑back arch, no elbow bend, no rushing; stay within a comfortable, pain‑free range.
Stick Lying Front Raise Tips
‘- Keep your forehead on a towel, neck long, and gaze straight down to maintain alignment.
– Lightly brace so your ribs stay down and your spine and pelvis remain neutral.
– Hold the stick about shoulder‑width with neutral wrists and elbows straight but not locked.
– Start with arms hanging straight down or resting lightly on the floor in front of your shoulders.
– Gently depress and slightly retract your shoulder blades to “pack” them without over‑squeezing.
– Initiate the lift by reaching the stick forward and up from the shoulders, letting the shoulder blades upwardly rotate smoothly.
– Focus on “reach long” instead of “lift high” to avoid shrugging.
– Only raise until your upper arms approach line with your ears or the highest point you can keep your ribs from flaring.
– Lower the stick under control, keeping elbows straight and shoulders away from your ears.
– Inhale to prepare and exhale as you lift, keeping your torso quiet and movement controlled within a comfortable, pain‑free range.
Stick Lying Front Raise Beginner Introduction
The Stick Lying Front Raise is a face‑down shoulder raise performed with a light stick held in both hands. Because the body is supported on a bench or the floor, momentum from swinging is minimized and the movement centers on lifting the arms in front of the body. The stick connects the hands, helping both sides of the upper body move together and encouraging a long, straight‑arm reach rather than bending at the elbows.
This exercise emphasizes the front of the shoulders, with help from the upper chest, while the muscles around the shoulder blades and upper back guide the arms into position. The midsection and hips stay steady so the shoulders and arms handle most of the workload, promoting smooth motion around the ribcage without unnecessary neck tension. The overall theme is deliberate, controlled lifting and lowering within a range that feels manageable, building awareness of how the shoulders, shoulder blades, and trunk coordinate during an overhead pattern performed in a supported, face‑down setup.