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Exercise handout — move better, feel better.
Prone Arm Lift with Rotation
Lie face down and lift one arm while adding rotation. Combines extension and rotation with shoulder blade control.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- towel
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
slow and controlled
Tempo
Step-by-Step Guide
Set up
- Lie face down on a mat
- Arms out to sides (T) or overhead (Y)
- Thumbs pointing up
- Forehead on floor or small towel
Step 1 of 6
Squeeze shoulder blade on working side
Step 2 of 6
Lift that arm up
Step 3 of 6
Add slight rotation toward the lifted arm
Step 4 of 6
Let your chest turn slightly
Step 5 of 6
Hold briefly
Step 6 of 6
Return with control and switch sides
Breathing
- Exhale as you lift
- Inhale as you return
Form Cues
- Lift then rotate slightly
- Squeeze shoulder blade
- Control the rotation
- Keep movement small
Common Mistakes to Avoid
- Too much rotation
- Lifting head
- Using momentum
- Not controlling movement
Safety Information
Keep movements small and controlled. Stop if pain occurs.
Progressions
Add light weight or increase rotation
Regressions
Just lift arm without rotation
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.