Lying Prone I Raise

Muscles worked

Setup

1. Lie face down on a flat, comfortable surface with your legs extended straight behind you.
2. Extend your arms directly overhead, parallel to each other, so your body forms a straight 'I' shape.
3. Rest your forehead on the floor to maintain a neutral cervical spine and tuck your chin slightly.
4. Position your hands so your thumbs are pointing toward the ceiling.

How to do it

1. Exhale and lift your straight arms toward the ceiling as high as comfortable without lifting your chest off the floor.
2. Squeeze your shoulder blades together and down toward your back pockets at the top of the movement.
3. Pause for one second at the peak of the contraction to maximize muscle fiber recruitment.
4. Inhale as you slowly lower your arms back to the starting position under full control.

Form checklist

• Keep your elbows fully locked throughout the entire range of motion.
• Ensure your forehead stays in contact with the floor to prevent neck compensation.
• Keep your core engaged and glutes squeezed to prevent your lower back from arching.
• Focus on moving the arms from the shoulder joint rather than just lifting the hands.

Pro tips

• Think about 'lengthening' your arms toward the wall in front of you as you lift to create space in the shoulder joint.
• Initiate the lift by depressing your shoulder blades away from your ears to ensure the lower traps are doing the work.

Make it harder

• Hold the top position for 3-5 seconds on every repetition to increase time under tension.
• Hold a small weight, such as a light dumbbell or even a water bottle, in each hand while maintaining perfect form.

Frequently asked

What muscles does the lying prone i raise work?

The lying prone i raise primarily targets the rhomboids and trapezius, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the lying prone i raise?

The lying prone i raise requires no equipment — just your body weight.

Is the lying prone i raise good for beginners?

Yes. The lying prone i raise is a beginner-friendly movement and a strong foundation to build on.

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