Lying Prone Shoulder Extension

Lyine-Prone Shoulder Extension

Positioning:
1. Find a flat, stable surface such as a bench or floor.
2. Lie face down (prone) on the surface, with your arms extended straight out in front of you, holding a dumbbell in each hand.
3. Keep your legs straight and your toes pointed to the ground. Ensure your body is in a neutral, straight line from head to heels.

Movement:
1. Slowly lift your arms out to the sides, keeping your elbows slightly bent. Raise them until they are parallel to the ground or as high as is comfortable.
2. Squeeze your shoulder blades together at the top of the movement to engage the upper back and shoulders.
3. Hold the position for a brief moment.
4. Gradually lower your arms back to the starting position, maintaining control throughout the movement.
5. Perform the desired number of repetitions, typically 8-12 for beginners.

Tips:
- Focus on controlled movements rather than using momentum.
- Keep your core engaged to maintain stability during the exercise.
- If you're new to this exercise, start with lighter weights to ensure proper form before increasing the weight.