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Prone A (Shoulder Extension)

Shoulder Extension (Prone ‘A’)

The prone A, also known as shoulder extension, is a key exercise for improving shoulder stability, scapular control, and upper back strength. By lying face down with your arms extended along your sides in an “A” shape, this movement targets the posterior shoulder muscles, rhomboids, and lower traps, which are essential for optimal posture and shoulder health.

The prone A is particularly effective for athletes and fitness enthusiasts looking to improve shoulder mobility and upper body strength, especially in sports that require overhead movements like swimming, baseball, and weightlifting. It counteracts the effects of poor posture, often resulting from prolonged sitting or heavy pushing exercises like bench presses, by reinforcing proper scapular retraction and shoulder blade movement patterns.

Adjustable for different fitness levels by varying the range of motion and adding weights or resistance bands, the prone A can easily be incorporated into any training routine. Including this exercise regularly will enhance scapular stability, correct muscle imbalances, and promote better posture for improved athletic performance and injury prevention.

Equipment Needed

Open floor or yoga mat

Instructions for shoulder extension:

  1. Lie face down with your arms at your side palms down
  2. Begin the movement by pulling your shoulder blades back towards your spine
  3. As your shoulder blades come back, lift your arms in the air and your elbows straight
  4. Hold at the end for a 2+ count
  5. Return to the starting position and repeat for the prescribed number of repetitions

 

Common Errors with the prone A

The most common error with movements like this is not leading with your shoulder blades. Make sure that you start the movement by pulling them back.

 

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • Hold onto light weights to add resistance

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