Bent Arm Lift
Bent Arm Lift Exercise Description
The Bent Arm Lift is a bodyweight shoulder exercise performed face down to train controlled scapular retraction and depression with the elbows flexed. It emphasizes the posterior deltoids and the mid–lower fibers of the trapezius, with assistance from the rhomboids; the rotator cuff (especially infraspinatus and teres minor) helps stabilize the humeral head. The movement pattern is horizontal abduction of the upper arm while maintaining a neutral spine and quiet ribcage. Because the load is minimal, it highlights precise shoulder mechanics and upper‑back engagement without encouraging compensations from the low back or neck. Use a slow, controlled tempo to prioritize position, range you can own, and smooth scapular motion.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Rhomboid Major, Rhomboid Minor
- Stabilizing Muscles: External Obliques, Infraspinatus, Multifidus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lower Traps, Mid Traps, Rear Shoulder
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Bent Arm Lift Exercise
‘- Lie prone on the floor with your forehead on a folded towel. Keep pelvis and ribs gently anchored; draw your chin slightly in to keep a neutral neck.
– Abduct both arms to shoulder height (T‑shape). Bend the elbows to 90 degrees so forearms point forward; keep wrists straight and palms facing the floor.
– Set the shoulders: slide shoulder blades down and together (depress and retract) without shrugging.
– Exhale and lift your upper arms and forearms a few inches off the floor, maintaining the 90‑degree elbow angle and level shoulders.
– Keep the front of the ribs down and the abdomen lightly braced so the low back does not arch.
– Pause briefly while breathing calmly; reach long through the elbows without jutting the head forward.
– Lower with control until elbows lightly touch down; reset the shoulders before the next repetition.
– Common faults to avoid: shrugging, flaring the ribs, arching the low back, or letting the elbows drift behind the torso.
Bent Arm Lift Tips
‘- Keep your forehead resting on the towel and chin slightly tucked to maintain a neutral neck throughout.
– Gently anchor your pelvis and ribs to the floor so your low back does not arch as you lift.
– Make a clean “T‑shape” with your arms at shoulder height and keep elbows bent to 90 degrees.
– Keep wrists straight and palms facing the floor as you lift and lower.
– Before each rep, set your shoulders by sliding the shoulder blades down and together without shrugging.
– As you exhale to lift, move the upper arms and forearms together a few inches without changing the elbow angle.
– Keep the front of your ribs down and abdomen lightly braced so the ribs don’t flare during the lift.
– Reach long through the elbows at the top without jutting your head forward.
– Lower your arms with control until the elbows just touch the floor, then fully reset your shoulder position before the next rep.
– Avoid letting the elbows drift behind your torso; keep them in line with your shoulders.
Bent Arm Lift Beginner Introduction
The Bent Arm Lift is a gentle bodyweight move for the shoulders and upper back, performed while lying on the front of the body. With the arms out to the sides and elbows bent, the arms hover slightly away from the floor, so the work centers on guiding the shoulder blades rather than moving a heavy load. The motion emphasizes the rear shoulders, traps, and upper back, while the rotator cuff supports smooth, centered movement at the shoulder joint.
Because the range of motion is small and the tempo is typically unhurried, this exercise highlights careful control instead of raw strength. The spine and ribcage stay calm and steady, so the effort is directed into the upper back instead of spilling into the lower back or neck. This makes the drill useful for learning how the shoulder blades glide down and inward as the arms move out to the sides, reinforcing precise mechanics and an even, stable posture through the torso.