04/02/2026
Prone shoulder raises
This isn’t about lifting heavy—it’s about building shoulders that actually work.
When you raise your arms overhead, bring your hands behind your head, then lower them by your sides, you’re training:
• Upper back (mid/lower traps, rhomboids)
• Rear delts
• Rotator cuff (your shoulder stabilizers)
• Posture muscles
Each position hits something different:
Y → overhead strength & lower traps
W → rotator cuff + control
I → posture + mid-back
Why do it?
Because strong shoulders aren’t just big—they’re stable, mobile, and pain-free.
This helps:
✔ Improve posture (goodbye rounded shoulders)
✔ Protect against injuries (especially Rotator cuff injuries)
✔ Make pressing, pulling, and overhead work feel smoother
Do it slow. Stay controlled. Feel your shoulder blades move—not your lower back.
