Lying Elbow Swipes

Lying Elbow Swipes Exercise Description

Lying Elbow Swipes are a prone, bodyweight drill that teaches smooth scapular control while targeting the upper back and posterior shoulder. You’ll lie face down with the elbows bent and lightly “swipe” them along the floor toward the ribs, then return to the start. The focus is on keeping a neutral spine and letting the shoulder blades glide into retraction and depression without shrugging, engaging the lower and middle trapezius, rhomboids, rotator cuff, and rear deltoids. Done slowly and with consistent contact through the forearms, this movement reinforces coordinated shoulder-blade motion that supports comfortable overhead and pulling patterns. Keep range pain‑free and prioritize quality of motion over height or speed. ([pmc.ncbi.nlm.nih.gov](https://pmc.ncbi.nlm.nih.gov/articles/PMC12269134/?utm_source=openai))

Muscle Groups: Back, Traps
Target Muscles: Trapezius - Lower Fibers, Trapezius - Middle Fibers
Assisting Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor
Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Transversus Abdominis
Body Area: Upper Body
Body Parts: Back, Mid Back
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Scapular Depressors, Scapular Retractors
Joint Involvement: Other
Muscle Location: Lower Traps, Mid Traps
Movement Direction: Other
Muscle Position: Posterior
Gender: Female

How To Do The Lying Elbow Swipes Exercise

‘- Lie prone on a mat with forehead on a folded towel. Legs long, abdomen gently braced, spine neutral.
– Set your arms in a “goalpost” (W) position: upper arms at shoulder height, elbows bent 90 degrees, forearms and elbows resting lightly on the floor, palms down.
– Pack the shoulders: draw the shoulder blades slightly down and together; keep the neck long and ribs from flaring.
– Inhale. Slide both elbows slowly toward your ribs/hips, keeping light contact through elbows and forearms; avoid pressing through the hands.
– Pause briefly as you feel the shoulder blades retract and depress—no shrugging.
– Exhale. Reverse the path, sliding elbows forward to the start while maintaining a quiet neck and stable trunk.
– Keep wrists in line with forearms; avoid lifting the elbows off the floor or arching the low back.
– Move in a smooth, pain‑free range. Stop the set if you lose shoulder‑blade control or your ribs pop up.

Lying Elbow Swipes Tips

‘- Gently brace your abdomen and keep your spine neutral as you lie prone.
– Set your arms in a true “W” shape with elbows at 90° and forearms resting lightly on the floor.
– Lightly pack the shoulders by drawing the shoulder blades slightly down and together before you start moving.
– Keep continuous, light contact through the elbows and forearms as you slide; avoid pressing through the hands.
– Let the shoulder blades glide into retraction and depression without shrugging your shoulders up.
– Inhale as you slowly slide the elbows toward your ribs/hips, then exhale as you return to the start.
– Keep your neck long and “quiet,” avoiding extra head or neck movement throughout.
– Prevent your ribs from flaring or popping up; stop the set if they do.
– Do not lift the elbows off the floor or arch the lower back—stay in a smooth, pain‑free range and prioritize control over speed or height.

Lying Elbow Swipes Beginner Introduction

Lying Elbow Swipes is a face-down, bodyweight exercise that highlights controlled movement of the shoulder blades while engaging the upper back and the back of the shoulders. The exercise is performed on the floor with the arms bent in a wide “W” shape and the forearms resting lightly on the ground. From there, the elbows glide gently along the floor toward the sides of the body and then return, creating a smooth, sweeping motion. Throughout the motion, the spine stays long and natural, and the neck and ribcage remain calm and steady.

This small, precise drill places attention on how the shoulder blades slide and sink slightly downward rather than lifting toward the ears, which can help reinforce stronger, more coordinated shoulder mechanics. The work is felt mainly between the shoulder blades and in the rear shoulder area, with the forearms maintaining soft contact with the floor. Because the emphasis is on slow, controlled reps and a comfortable range, this move can support more efficient overhead reaching and pulling patterns in other activities.