Lying Elbow Swipe
Improve shoulder mobility & chest flexibility! Gentle floor exercise to release tension and increase range of motion.
The Lying Elbow Swipe mainly works the chest and shoulders, with help from the back. No equipment needed: it uses just your bodyweight.
Lying Elbow Swipe Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Lying Elbow Swipe Variations and Alternatives
How to do the Lying Elbow Swipe
Lay down flat on your back with your knees bent and feet planted on the floor.
Extend your arms straight out to your sides with your palms facing up to form a 'T' shape with your body.
Slowly bring one elbow down towards your torso while keeping your arm flat on the ground, aiming to touch your opposite rib cage.
Swipe your arm across your body as you target the opposite rib cage, focusing on your shoulder and chest opening up.
Slowly return to the starting position and repeat the motion on the other side.
Alternate elbows with each repetition to ensure equal work on both sides of the body.
The movement should be done deliberately and with control to maximize the stretching of the muscles and shoulder mobility.
Maintain a relaxed breathing pattern throughout the exercise.
Ensure to keep your lower back pressed gently into the floor during the exercise to avoid compensating movements and to ensure a proper mobilizing effect on your upper body.
---
Lying Elbow Swipe FAQs
What muscles does the Lying Elbow Swipe work?
The Lying Elbow Swipe mainly works the chest and shoulders, with help from the back. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Lying Elbow Swipe?
None. The Lying Elbow Swipe is a bodyweight exercise, so you can do it anywhere.
What are some Lying Elbow Swipe variations and alternatives?
Similar exercises include the Elbow, Lying Arm Slide, Floor Lying Slide and Floor Lying Around-The-World.
Training calculators
Work out the numbers behind your training before your next session.