This exercise is often used to reinforce the lower trapezius muscles and posterior thoracic chain. It is important not to load too much weight while executing this exercise in order to better control the technique.

Body Parts

  • Shoulders
  • Trapezius
  • Deltoid
  • Lower Trapezius


  • Lying on your stomach, arms outstretched in 45 degree angle


  • Raise your arms off the ground


Try to solicit the muscles of the posterior thoracic chain or the center of the back during the movement. Try not to swing the body during the movement