Lying Front Raise

Lying Front Raise Exercise Description

The lying front raise is a prone, bodyweight shoulder-flexion drill that builds control against gravity without equipment. Lying face down, you lift straight arms from the floor while maintaining a neutral spine and steady rib cage. Primary work is done by the anterior deltoid, with assistance from the clavicular (upper) fibers of the pectoralis major and the long head of the biceps; the rotator cuff stabilizes the glenohumeral joint throughout. The serratus anterior and trapezius coordinate scapular upward rotation to support smooth overhead motion. Emphasis is on clean scapulohumeral rhythm, external rotation (thumbs up), and controlled range—only as high as you can keep the neck relaxed, ribs down, and shoulders away from the ears.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Anterior
Assisting Muscles: Biceps Brachii - Long Head, Pectoralis Major - Clavicular Head
Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
Body Area: Upper Body
Body Parts: Shoulders
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Shoulder Flexors
Joint Involvement: Single-joint
Muscle Location: Front Shoulder
Movement Direction: Other
Muscle Position: Anterior
Gender: Male

How To Do The Lying Front Raise Exercise

‘- Lie prone with forehead on a folded towel; legs long, toes relaxed.
– Brace lightly: draw ribs down and keep a neutral spine and pelvis.
– Extend elbows; reach arms straight overhead at shoulder width.
– Set shoulders gently “down” away from ears; neck long and chin slightly tucked.
– Rotate arms so thumbs point up (external rotation), wrists neutral.
– Inhale to prepare; on exhale, raise straight arms a few inches by flexing the shoulders and letting the shoulder blades upwardly rotate.
– Keep elbows straight; do not shrug or let the ribs lift.
– Pause briefly with arms hovering; scapulae stay smooth against the rib cage.
– Lower slowly under control until hands lightly touch the floor.
– Use a pain-free range; stop if the low back arches, neck cranes, or shoulders pinch.
– Option: perform one arm at a time to focus on alignment and control.

Lying Front Raise Tips

‘- Rest your forehead on a folded towel to keep the neck long and relaxed.
– Lightly draw your ribs down to help maintain a neutral spine and pelvis.
– Reach arms straight overhead at shoulder-width with elbows fully extended before you start lifting.
– Gently set your shoulders “down” away from your ears to avoid shrugging.
– Rotate arms so your thumbs point up and wrists stay neutral throughout the lift.
– As you exhale, lift the arms only a few inches by flexing at the shoulders while allowing the shoulder blades to upwardly rotate.
– Keep elbows straight and ribs down; avoid letting the rib cage lift as the arms rise.
– Pause briefly with arms hovering, keeping the shoulder blades smooth against the rib cage.
– Lower the arms slowly and with control until the hands just lightly touch the floor.
– Use a pain-free range and stop if your low back arches, your neck cranes, or your shoulders feel pinched.
– If alignment is hard to maintain, perform the movement one arm at a time to focus on control.

Lying Front Raise Beginner Introduction

The lying front raise is a bodyweight movement performed on the stomach that targets the front of the shoulders while also involving the upper chest, biceps, and the small stabilizing muscles around the shoulder joint. With the arms stretched overhead and lifted away from the ground, the exercise highlights how the shoulders, shoulder blades, and rib cage work together against gravity. Because the lift happens without weights, attention shifts toward smooth motion and steady positioning rather than heavy loading.

This drill emphasizes a calm neck, relaxed breathing, and a stable back as the arms move. The shoulder blades glide and rotate upward to support the arms, while the muscles around the ribs and upper back contribute to a controlled overhead path. Turning the arms so the thumbs point upward encourages a more open shoulder position. The movement is typically performed through a comfortable, pain-free arc, reinforcing precision and shoulder awareness. An optional one-arm version further spotlights individual side alignment and control.