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Prone Single Arm Shoulder Flexion (3 Positions)

by Anthony Carey, MA

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You can do prone single arm shoulder flexions in three positions. This exercise places a great demand on the shoulder girdle, especially the inferior shoulder girdle muscles that we don't get at very often in the gym. It also allows us to get a little bit of thoracic rotation because we will have the uninvolved arm down at the side. First, take your left arm and put it straight out on the floor. You'll etiher have your forehead on the floor or your chin, whichever is more comfortable. You'll be fully extended at the elbow and externally rotated at the shoulder, supinated at the forearm. From here, raise your arm off the floor as high as you can without lifting your chest, so it's all coming from the shoulder girdle muscle without arching the lower back. After a certain amount of repetitions here, you'll move the arm on a 45 degree angle from the body. This varies the muscle involvement around the shoulder girdle, and then repeat. The third position will be all the way down at a 90 degree angle, so the arm is 90 degrees from the torso, and again raised directly off the floor. Even if you can't raise your arm off the floor, just activating these muscles will be beneficial for you.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.