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Prone Shoulder Rotation

The Prone Shoulder Rotation mainly works the shoulders, with help from the back. No equipment needed: it uses just your bodyweight.

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Optional Equipment

Yoga Mat
Yoga Mat

Prone Shoulder Rotation Muscles Worked

Primary

Rotator Cuff (infraspinatus); Small Rotator (teres minor)

Secondary

Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)

How to do the Prone Shoulder Rotation

Setup

  1. Lie flat on your stomach on a mat or comfortable surface.

  2. Position your arms in a 'W' shape, with elbows bent at a 90-degree angle and tucked close to your torso.

  3. Keep your neck neutral by looking down toward the floor throughout the movement.

Movement

  1. While keeping your elbows pinned near your body and forming a 90-degree angle, rotate your forearms upward toward the ceiling.

  2. Aim to rotate as far as comfortable without your elbows lifting off the ground.

  3. Squeeze your shoulder blades together at the top of the movement.

  4. Slowly return your hands to the starting position on the floor to complete the repetition.

Prone Shoulder Rotation FAQs

What muscles does the Prone Shoulder Rotation work?

The Prone Shoulder Rotation mainly works the shoulders, with help from the back. The main muscles are the infraspinatus and teres minor.

What equipment do you need for the Prone Shoulder Rotation?

None. The Prone Shoulder Rotation is a bodyweight exercise, so you can do it anywhere.

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