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Prone I Raise
A bodyweight exercise performed lying prone with arms extended overhead, lifting to target rear shoulders and upper back muscles for improved scapular stability and posture; used in rehab and warmup routines.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on a mat with arms extended straight overhead in line with your body, forming an I shape. Place a small towel under your forehead to keep your neck neutral.
- Engage your core and retract your shoulder blades.
- Keep elbows straight and lift arms off the ground by squeezing shoulder blades together.
- Raise arms as high as comfortable without arching your back.
- Hold the top position for 1-2 seconds.
- Slowly lower arms back to the floor.
- Repeat for reps while maintaining control.
Coaching Tips
Form Cues
- Squeeze shoulder blades down and back
- Keep neck relaxed
- Elbows locked straight
- Chest stays down
- Core engaged
- Thumbs up for rotation
Breathing
Inhale as you lower your arms, exhale as you lift and squeeze your shoulder blades.
Tempo
3-1-2
Range of Motion
Lift arms from floor contact to a height where shoulders are in line with ears, maintaining neutral spine and avoiding excessive lumbar extension.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement
- Do not exceed pain-free range
- Use towel support to prevent neck strain
- Start with small range if beginner
- Maintain neutral spine throughout
Spotting
Not required; bodyweight exercise performed solo with focus on form.
Common Mistakes
- Arching lower back
- Using momentum to lift
- Straining neck
- Bending elbows
- Lifting head
- Incomplete scapular squeeze
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Neck strain issues
Flexibility Needed
- Adequate thoracic extension
- Shoulder flexion to 180 degrees
Build Up First
- Basic body awareness
- Core engagement competency
Also known as
Prone I-Raise, Scapular I Raise
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