Mobility
Prone Active Shoulder Flexion
Prone active shoulder flexion is a face-down arm lift that trains shoulder strength and control near your overhead range of motion.
- Beginner
- Isolation
- Low injury risk
- No rest timer
How to do it
- Lie face down with your forehead resting on a folded towel.
- Extend one arm overhead along the floor with your thumb pointing toward the ceiling.
- Lift your straight arm slightly off the floor.
- Hold the raised position for 1–2 seconds.
- Lower your arm gently to the floor.
Form cues
- Keep your neck long.
- Let your shoulder blade rotate upward.
Common mistakes
- Arching your backKeep your lower ribs against the floor so the lift comes from your shoulder rather than your spine.
- Throwing your arm upwardLift slowly enough that you can stop at any point without momentum.
Safety
Forcing the lift beyond your controlled overhead range can irritate your shoulder, especially as you tire.
- Keep the drill unweighted while learning the movement.
- End the set if you feel pinching, cramping, or lose control.
If overhead movement is limited, try an assisted version; if it is painful or you have a recent shoulder injury, get advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps per side
- Rest
- No rest timer
A small, controlled lift is enough; height is not the goal.