Lying Arms Slide
Lying Arms Slide Exercise Description
The Lying Arms Slide is a supine shoulder-control drill that builds active overhead range while maintaining a neutral spine and stable ribcage. You’ll slide your arms along the floor from a “goalpost” position toward overhead, keeping light contact to cue proper shoulder mechanics. The movement emphasizes the scapulohumeral rhythm of shoulder flexion/abduction with scapular upward rotation and posterior tilt. Key musculature includes the serratus anterior and lower trapezius for scapular control, the rotator cuff (especially external rotators) for humeral alignment, and the deltoids for arm movement. Done with precision, it reinforces smooth overhead motion without rib flare, excessive lumbar extension, or shoulder shrugging—useful for practicing clean technique in pressing or reaching patterns.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Serratus Anterior, Trapezius - Lower Fibers
- Stabilizing Muscles: Infraspinatus, Rectus Abdominis, Teres Minor, Transversus Abdominis
- 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: Multi-joint
- Muscle Location: Front Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Arms Slide Exercise
‘- Lie on your back with knees bent, feet flat. Keep head, ribcage, and pelvis resting evenly; maintain a neutral spine.
– Set your arms in a “goalpost” (elbows bent ~90°, upper arms at shoulder height). Backs of hands/forearms lightly touch the floor; wrists neutral.
– Gently draw the shoulder blades down and around the ribcage (posterior tilt/upward rotation), avoiding a hard squeeze together. Keep the neck long.
– Lightly brace the abdominal wall so the ribs don’t flare and the low back doesn’t arch.
– Slide forearms and hands upward toward overhead while maintaining light floor contact and external rotation of the upper arms.
– Move only as far as you can without pain, shoulder shrugging, or losing elbow/wrist contact.
– Briefly hold the end position while breathing calmly; keep the jaw relaxed and shoulders away from ears.
– Slide back to the start under control, maintaining the same contact and spinal position.
– Quality checks: smooth arm path, quiet ribs, steady neck, and even pressure through both arms.
– Stop the set if you feel tingling, pinching, or cannot maintain contact or neutral alignment.
Lying Arms Slide Tips
‘- Keep your head, ribcage, and pelvis resting evenly on the floor to maintain a neutral spine.
– Set your arms in a true “goalpost” with elbows bent about 90° and upper arms level with your shoulders.
– Maintain light contact of the backs of your hands and forearms on the floor with wrists neutral as you move.
– Gently draw your shoulder blades down and around your ribcage instead of squeezing them hard together.
– Lightly brace your abdominal wall so your ribs don’t flare and your low back doesn’t arch.
– Slide your arms upward only as far as you can without pain, shoulder shrugging, or losing elbow/wrist contact.
– Keep the movement smooth, with an even arm path and steady neck position throughout.
– At the end position, breathe calmly, keep your jaw relaxed, and your shoulders away from your ears.
– Maintain the same light floor contact and neutral spinal position as you slide back to the start.
– Stop the set if you feel tingling, pinching, or can’t maintain contact or neutral alignment.
Lying Arms Slide Beginner Introduction
The Lying Arms Slide is a floor-based shoulder-control exercise performed on your back that highlights smooth, coordinated overhead reaching. The arms move from a bent, out-to-the-side “goalpost” shape to a more overhead position while lightly gliding on the ground. This gentle contact with the floor encourages a controlled path for the arms and shoulder blades while the spine and ribs stay steady, so the motion comes mainly from the shoulders rather than from arching through the lower back.
This drill involves several key areas working together: the rib cage muscle and mid-to-lower back muscles guide the shoulder blades, the rotator cuff helps center the upper arms, and the shoulders drive the reach. The abs and core support a calm, stable midsection throughout the movement. Attention is placed on slow, deliberate motion, easy breathing, and relaxed neck and jaw, promoting comfortable, repeatable overhead motion. It can serve as a helpful bridge between basic shoulder mobility work and more demanding pressing or reaching exercises.