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Prone I Raise

BeginnerStrengthTier T1
Prone I Raise

Lie face down and lift arms straight overhead in an I shape. Activates lower trap muscles.

Targets: Shoulder
Muscles: Lower Trapezius, Middle Trapezius

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

none

Home Options

  • bodyweight

No equipment? Try: Incline bench

Dosage

2

Sets

12

Reps / Time

30 sec

Rest

2 up / 2 hold / 2 down

Tempo

Step-by-Step Guide

Set up

  • Lie face down on floor or mat
  • Extend arms straight overhead (making an I shape)
  • Turn thumbs up toward ceiling
  • Rest forehead on floor
  1. Prone I Raise - Step 1 of 5: Squeeze shoulder blades down and together

    Step 1 of 5

    Squeeze shoulder blades down and together

  2. Prone I Raise - Step 2 of 5: Lift both arms up toward ceiling

    Step 2 of 5

    Lift both arms up toward ceiling

  3. Prone I Raise - Step 3 of 5: Keep arms straight and thumbs up

    Step 3 of 5

    Keep arms straight and thumbs up

  4. Prone I Raise - Step 4 of 5: Hold for 2 seconds at top

    Step 4 of 5

    Hold for 2 seconds at top

  5. Prone I Raise - Step 5 of 5: Lower slowly with control

    Step 5 of 5

    Lower slowly with control

Breathing

  • Breathe out as you lift
  • Breathe in as you lower

Form Cues

  • Keep neck relaxed
  • Thumbs point up
  • Don't lift your head
  • Feel it in upper back

Common Mistakes to Avoid

  • Lifting head up
  • Bending elbows
  • Shrugging shoulders
  • Moving too fast

Safety Information

Keep neck relaxed. Stop if low back hurts.

Progressions

Add light weights (1-2 pounds)

Prone T RaiseBeginner

Regressions

Don't lift as high or skip the hold

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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.