Prone Horizontal Abduction
Prone Horizontal Abduction is a unilateral mobility exercise training the shoulder and scapula across the frontal plane, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Frontal
- Equipment
- Bodyweight
- Primary joints
- Shoulder · Scapula
Demo video
01
How to perform it
- 1Lay face down, one forearm under forehead; feet and knees together. Toes pointed down.
- 2Other arm hangs off the table, directly in line with shoulder.
- 3Hanging arm extends and externally rotates.
- 4Lift arm to a T, thumb up toward the ceiling.
- 5Control back down to starting position.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.