Prone Arm Overhead Reach
Strengthen your upper back and shoulders while improving postural alignment with this bodyweight exercise. A perfect, low-impact way to enhance overhead mobility and core stability.
The Prone Arm Overhead Reach mainly works the lower back, shoulders and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Prone Arm Overhead Reach Muscles Worked
Primary
Spinal Erectors (erector spinae); Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
How to do the Prone Arm Overhead Reach
Setup
Lie flat on your stomach on an exercise mat.
Extend your arms in front of you, palms facing down, hovering slightly above the floor.
Keep your head neutral, looking down towards the mat to maintain spine alignment.
Movement
Engage your upper back and core to lift your chest slightly off the mat.
Keeping your arms straight, slowly sweep them in a wide arc outward and back toward your sides until they reach your hips.
Without touching the floor, reverse the motion to return your arms to the starting overhead position.
Maintain a steady, controlled pace throughout the range of motion.
Keep your feet and legs stable on or slightly lifted from the floor throughout the movement.
Prone Arm Overhead Reach FAQs
What muscles does the Prone Arm Overhead Reach work?
The Prone Arm Overhead Reach mainly works the lower back, shoulders and traps. The main muscles are the erector spinae, posterior deltoid and trapezius.
What equipment do you need for the Prone Arm Overhead Reach?
None. The Prone Arm Overhead Reach is a bodyweight exercise, so you can do it anywhere.
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