Lying Prone Shoulder Extension
Strengthen your shoulders and upper back with Lying Prone Shoulder Extensions! A simple, effective exercise for better posture.
The Lying Prone Shoulder Extension mainly works the shoulders, with help from the back. You'll need: dumbbells.
Required Equipment
Lying Prone Shoulder Extension Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rotator Cuff (infraspinatus)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Lying Prone Shoulder Extension Variations and Alternatives
How to do the Lying Prone Shoulder Extension
Lyine-Prone Shoulder Extension
Positioning:
Find a flat, stable surface such as a bench or floor.
Lie face down (prone) on the surface, with your arms extended straight out in front of you, holding a dumbbell in each hand.
Keep your legs straight and your toes pointed to the ground. Ensure your body is in a neutral, straight line from head to heels.
Movement:
Slowly lift your arms out to the sides, keeping your elbows slightly bent. Raise them until they are parallel to the ground or as high as is comfortable.
Squeeze your shoulder blades together at the top of the movement to engage the upper back and shoulders.
Hold the position for a brief moment.
Gradually lower your arms back to the starting position, maintaining control throughout the movement.
Perform the desired number of repetitions, typically 8-12 for beginners.
Tips:
Focus on controlled movements rather than using momentum.
Keep your core engaged to maintain stability during the exercise.
If you're new to this exercise, start with lighter weights to ensure proper form before increasing the weight.
Lying Prone Shoulder Extension FAQs
What muscles does the Lying Prone Shoulder Extension work?
The Lying Prone Shoulder Extension mainly works the shoulders, with help from the back. The main muscles are the posterior deltoid and infraspinatus.
What equipment do you need for the Lying Prone Shoulder Extension?
Dumbbells.
What workout day should the Lying Prone Shoulder Extension go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Prone Shoulder Extension variations and alternatives?
Similar exercises include the Bodyweight Lying Shoulder External Rotation, Dumbbell Lying Shoulder External Rotation, Dumbbell Prone W-Raise and Dumbbell Prone Full Can Exercise.
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