Prone Horizontal Abduction to Upward Rotation
Prone Horizontal Abduction to Upward Rotation is a unilateral upper body and mobility exercise training the shoulder, scapula, and thoracic spine across the frontal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder · Scapula · Thoracic Spine
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.
- 5Rotate palm down then rotate arm overhead.
- 6Rotate arm back down to a T then control it back down to the side.
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
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