Prone Scapular Slides

Upper back, Traps, Rotator cuffBodyweight

A prone upper-back builder that trains scapular control, strengthens postural muscles, and improves shoulder mobility.

How to do it

1Lie face down with your legs straight, forehead rested on the floor, and elbows bent at 90 degrees.

2Pull your shoulders down away from your ears and lightly squeeze your shoulder blades toward your spine.

3Hover your forearms and hands a few inches off the floor, keeping your neck long and neutral.

4Slowly reach your arms straight overhead while keeping them hovering.

5Pull your elbows back down to the starting position by actively engaging your shoulder blades.

Common mistakes

Craning your head up, overextending your neck.

Shrugging your shoulders toward your ears, overactivating your upper traps.

Arching through your lower back to lift your arms higher.

Breathing

Exhale as you reach your arms overhead, inhale as you drive your elbows back down.

Make it harder or easier

To regress: Slide your hands along the floor instead of hovering them.

To progress: Pause for 2 seconds with your arms fully extended.

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.