Prone I-Raise

Traps, rhomboids, deltsBodyweight, light dumbbells

A prone isolation exercise to strengthen the upper shoulder girdle. Extending your arms overhead creates a long lever, effectively targeting the traps, rhomboids, and delts.

How to do it

1Lie on your stomach and extend your arms straight overhead, in line with your body.

2Look straight down at the floor to keep your neck aligned with your spine.

3Exhale and lift your straight arms off the mat.

4Pause briefly at the top, keeping your shoulder blades packed and controlled.

5Inhale as you slowly lower your arms back to the starting position.

Common mistakes

Bending your elbows—this takes the tension off the target muscles.

Arching your lower back to compensate for tight shoulders.

Craning your head up and straining your neck.

Breathing

Exhale as you lift your arms. Inhale as you slowly lower them back to the floor.

Make it harder or easier

To make it easier, lift your arms one at a time. To make it harder, hold light dumbbells.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.