Lying Arm Abduction
Strengthen & stabilize your shoulders with Lying Arm Abductions! Controlled movements for better shoulder health.
The Lying Arm Abduction mainly works the shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Lying Arm Abduction Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Lying Arm Abduction Variations and Alternatives
How to do the Lying Arm Abduction
Begin by lying on your back on a flat surface, with your knees bent and feet flat on the ground. Arms should be at your sides with palms facing down to the floor.
Brace your core to keep your lower back pressed gently into the floor.
With a controlled motion, raise your arms from your sides straight up towards the ceiling, keeping your arms straight but not locked at the elbows.
Once your arms are pointing directly up, pause for a moment.
Then slowly lower your arms back to the starting position at your sides without letting your hands touch the floor.
Make sure your movements are slow and controlled, focusing on the muscles in your shoulders doing the work.
Repeat the movement for the desired number of repetitions and sets.
Maintain a neutral neck and spine alignment throughout the exercise, and be careful not to arch your back as you perform the arm abductions. This exercise can help strengthen the shoulder muscles and improve stability.
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Lying Arm Abduction FAQs
What muscles does the Lying Arm Abduction work?
The Lying Arm Abduction mainly works the shoulders, with help from the traps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Lying Arm Abduction?
None. The Lying Arm Abduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Arm Abduction go on?
It belongs on push day in a push/pull/legs routine.
What are some Lying Arm Abduction variations and alternatives?
Similar exercises include the Floor Lying Around-The-World, Arm Bent Lift, Bodyweight Lying Shoulder External Rotation and Lying Abduction Adduction.
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