How To Perform Prone A Raises

This exercise is fantastic for strengthening the mid-back and shoulders to help improve posture for sitting and standing.

Level/Difficulty: Beginner to Advanced

 
 

Coaching Cues:
Maintain neutral spine, lift and rotate arms, squeeze shoulderblades

Before starting:

Feel free to use a rolled up dish towel to support the forehead if needed.

  1. Lay on the floor with your arms by your side, palms facing the ceiling

  2. Stretch your arms towards your feet to move your shoulder blades away from your neck.

  3. Squeeze your shoulder blades together, then lift both arms and shoulders about two inches from the floor.

  4. Hold this position as you rotate your palms towards the floor, further squeezing the shoulder blades together.

Return to the start and repeat for the desired reps.

 

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PRONE Y RAISES

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PRONE W RAISES