Exercises / Shoulder & scapula
Prone shoulder extension
- Strength
- Shoulder & scapula
- Treatment table, Light dumbbell (optional)
Straight-arm extension from hanging to the side of the body, lying face down.
Also called prone extension, prone arm extension.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Prone
Steps
- Lie face down with the arm hanging off the table, palm facing in.
- Keeping the elbow straight, raise the arm back toward the hip until level with the trunk.
- Lower slowly.
Cues
- Draw the shoulder blade back and down first
Common mistakes
- Lifting past the trunk (anterior shoulder stress)
- Shrugging
Used for
- Scapular dyskinesis
- Early scapular retraining
Evidence (1)
- One of the four exercises with the best trapezius balance ratios.1
Harder
References (2)
- Cools AM, Dewitte V, Lanszweert F, et al. Am J Sports Med. 2007;35(10):1744-1751. Rehabilitation of scapular muscle balance: which exercises to prescribe?
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.