Lying Prone Shoulder Extension
Lying Prone Shoulder Extension Exercise Description
This bodyweight drill trains pure shoulder extension while keeping the trunk quiet. Lying face down minimizes momentum so the posterior deltoid does most of the lifting, assisted by the latissimus dorsi and teres major; the long head of the triceps may contribute. The middle and lower trapezius and rhomboids stabilize the scapulae with gentle retraction and depression, helping you move the humerus without shrugging. Expect a small, controlled range of motion—just enough to lift the hands off the floor—performed with a neutral spine and neck. It’s a clear way to practice shoulder control and posterior shoulder strength without equipment.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Latissimus Dorsi, Teres Major, Triceps Brachii - Long Head
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Prone Shoulder Extension Exercise
‘- Lie prone on a mat with legs long and forehead resting on a folded towel. Keep ribs gently down and pelvis neutral.
– Place arms along your sides, palms facing thighs; rotate to a thumbs-up position (external rotation).
– Set your shoulders: draw shoulder blades slightly down and together without tensing the neck.
– Keep chin tucked and neck long; eyes toward the floor.
– With elbows straight (not locked), lift hands toward the ceiling by extending at the shoulders, as if reaching toward your heels.
– Avoid shrugging or arching the lower back; keep ribs flat and abdomen lightly braced.
– Lift only to the point you can maintain scapular control and a neutral spine; pause briefly.
– Lower the arms slowly to the floor with the same control.
– Breathe steadily—exhale as you lift, inhale as you lower.
– Common errors to avoid: bending the elbows, turning thumbs inward, flaring the ribs, lifting the head, or using momentum.
Lying Prone Shoulder Extension Tips
‘- Rest your forehead on a folded towel and keep your legs long, ribs gently down, and pelvis neutral as you set up.
– Place your arms along your sides with palms facing your thighs, then rotate to a thumbs-up position to keep the shoulders externally rotated.
– Gently draw your shoulder blades slightly down and together to set them without tensing your neck.
– Keep your chin tucked, neck long, and eyes toward the floor so your spine and neck stay neutral.
– Lift your hands toward the ceiling by extending at the shoulders, as if reaching toward your heels, while keeping the elbows straight (not locked).
– Keep your ribs flat and abdomen lightly braced so you don’t arch your lower back as you lift.
– Only lift as high as you can while maintaining scapular control and a neutral spine, then pause briefly at the top.
– Lower your arms slowly back to the floor with the same control you used to lift them.
– Breathe steadily, exhaling as you lift your hands and inhaling as you lower them.
– Avoid bending the elbows, turning the thumbs inward, flaring the ribs, lifting the head, or using momentum during the movement.
Lying Prone Shoulder Extension Beginner Introduction
shoulder extension in this prone position is a simple bodyweight floor exercise that highlights movement from the shoulder joint while the rest of the body stays calm. The person lies on the front of the body with the arms resting alongside the torso, then gently moves the arms backward using the back of the shoulders rather than swinging or using momentum. The spine and neck remain in a natural line, with the head resting on support so the lift comes mainly from the shoulders instead of the lower back or neck.
This drill emphasizes strength and control in the rear shoulders, with help from the large muscles of the upper back, lats, and the backs of the arms. The shoulder blades contribute by drawing slightly down and inward to create a stable base for the arm to move. The motion is small and deliberate—just enough for the hands to float briefly above the surface—making it a clear, no‑equipment way to practice precise shoulder control and build strength through the back of the shoulders.