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

Related Exercises

90/90 Hip Stretch

90/90 Hip Stretch

90/90 Hip Stretch90/90 hip Stretch The 90/90 hip stretch is a powerful exercise designed to improve hip mobility, flexibility, and overall lower body function. This stretch targets the hip internal and external rotators, and the glutes, making it ideal for athletes...

Prone Angel

Prone AngelProne Angel The prone angel is a powerful exercise designed to improve upper back strength, shoulder stability, and overall posture. Performed while lying face down, this movement mimics the motion of making snow angels. It specifically targets the scapular...

Band Pass Through

Band Pass Through

Band Pass ThroughBand pass through The band pass through, also known as the band shoulder pass through, is an effective exercise designed to improve shoulder mobility, flexibility, and stability. This exercise involves using a resistance band to perform a controlled,...

Related Posts

The Dead Bug: Core Stability for Injury Prevention

Dead bug exercise progressions are excellent for core stability and are used in physical therapy and rehab but often overlooked in fitness and athletics. We use them to develop core strength and pelvic positioning in a safe, supported posture. The dead bug...

Building Accessory Programs – Part 6

Building an accessory program is a great idea if your training isn't well balanced or if you have specific goals that aren't being met. This article is the final part of a series all about how to build and implement accessory programs for functional training like...

Unilateral exercises: accessory programming part 5

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding unilateral exercises into your training with accessory...

Lateral movements: accessory programming part 4

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding lateral movements into your training with accessory programs...

Horizontal Pulling Movements – accessory programming part 3

Functional fitness programming often has a great deal of pulling movements.  Unfortunately programs like Crossfit neglect horizontal pulling in favor of vertical pulling.  For this reason, we recommend adding horizontal pulls to your accessory programming. To learn...

Rotation exercises – crossfit accessory programming part 2

Rotation exercises are key to generating power in movements like throwing or swinging and they also play an important role in muscle balance and healthy joint mechanics.  Unfortunately, they are often missing from many functional fitness programs like Crossfit.  If...

Anti-Rotation Exercises: Accessory Programming Part 1

Crossfit is a constantly varied fitness program that focuses on intense functional movements but it lacks some that may help you stay healthy. This post will help you learn how to program anti-rotation exercises into your accessory programs for Crossfit. Doing this...

The best mobility programs use these elements

Just like a diet needs a caloric deficit to make you lose weight, a mobility program needs certain things in order to help you move better.  In this article we will explore the top 5 things that the most effective mobility programs should have to be as effective as...

Banded Ankle Mobilization: Improve your ankle mobility

The Banded Ankle MobilizationBanded ankle mobility mobilizations are simple and effective drills you can use to improve ankle range of motion.  Most of us could use more ankle mobility, especially those of us who sit most of the day and then try to train functional...

Thoracic Extension Mobility: The Ultimate How To Post

Thoracic spine extension is a crucial spinal movement that is required for shoulder, neck, and low back health as well as athletic performance. In this article, I will discuss what thoracic mobility is, how to assess thoracic mobility, and what thoracic mobility...

Follow Us On Social