Lying Prone A
Lying Prone A Exercise Description
Lying Prone A is a bodyweight upper-back and posterior-shoulder exercise performed face down with the arms angled to form an “A.” The movement is driven by scapular depression and retraction followed by shoulder extension, lifting the straight arms slightly off the floor while the trunk stays neutral. This position emphasizes the lower and middle trapezius, rhomboids, and posterior deltoids; the rotator cuff assists with humeral rotation and stability, and the latissimus dorsi contributes to extension. The goal is precise scapulothoracic control—keeping the shoulders away from the ears, collarbones wide, and the neck relaxed—rather than height or speed. Expect a small, controlled range that reinforces postural alignment without lumbar arching or head lifting.
- Muscle Groups: Back, Traps
- Target Muscles: Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Rhomboid Minor
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Multifidus, 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: Multi-joint
- Muscle Location: Lower Traps, Mid Traps
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Prone A Exercise
‘- Lie prone with legs long, pelvis and ribs grounded, forehead on a folded towel; maintain a neutral spine and a slight chin tuck.
– Position arms straight with elbows extended, angled about 30–45° from the torso to create an “A”; rotate so thumbs point up (external rotation), palms facing inward.
– Set the shoulders: gently draw the shoulder blades down and together; keep the neck long and avoid shrugging.
– Lightly brace through the abdomen and glutes to prevent low‑back extension.
– Lift both arms 1–3 inches by extending at the shoulders; keep elbows straight, wrists neutral, and hands aligned with the body.
– Keep the chest, ribs, and head down; movement comes from the shoulder blades and shoulders, not the low back or neck.
– Pause briefly with blades depressed/retracted, then lower the arms slowly with control while maintaining alignment.
– Use a pain‑free range; if you feel anterior shoulder pinching, reduce the height and re‑focus on scapular control.
Lying Prone A Tips
‘- Keep pelvis and ribs grounded with a neutral spine and slight chin tuck throughout.
– Angle straight arms about 30–45° from your torso to form an “A,” with thumbs pointing up and palms facing inward.
– Before lifting, gently draw your shoulder blades down and together to keep shoulders away from your ears.
– Maintain a long, relaxed neck—avoid shrugging or lifting your head.
– Lightly brace your abdomen and glutes so the low back does not arch as you move.
– Lift the arms only 1–3 inches using shoulder extension, keeping elbows straight and wrists neutral.
– Keep chest, ribs, and head down; let the movement come from the shoulder blades and shoulders, not the low back or neck.
– Pause briefly with the shoulder blades depressed and retracted, then lower the arms slowly with control.
– Use a small, pain‑free range of motion; if you feel anterior shoulder pinching, reduce arm height and re‑focus on scapular control.
– Prioritize precise, controlled movement and postural alignment rather than height or speed.
Lying Prone A Beginner Introduction
Lying Prone A is a controlled bodyweight exercise performed while resting on the stomach, with the arms stretched long and angled so the body resembles the letter A. The motion centers on gently moving the shoulder blades downward and inward while the straight arms lift slightly away from the floor. The mid and upper back, rear shoulders, and lats take on most of the work, while the rotator cuff helps guide and steady the shoulders throughout the movement.
Rather than chasing a big lift or fast tempo, this drill highlights subtle control and postural awareness. The midsection and glutes stay quietly engaged so the lower back does not take over, and the head and chest remain settled, allowing attention to stay on how the shoulder blades slide and how the arms move in relation to the torso. The result is a small, precise range of motion that reinforces better shoulder alignment, smoother blade motion, and a relaxed neck, making it especially useful for people looking to refine upper-back activation and shoulder stability.