Prone Horizontal Abduction w/ Axial Rotations
Prone Horizontal Abduction w/ Axial Rotations is a bilateral mobility exercise training the shoulder and scapula across the frontal and transverse planes, using Bodyweight.
- Laterality
- Bilateral
- Planes
- Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder · Scapula
Demo video
01
How to perform it
- 1Lie face down and perform horizontal shoulder abduction by lifting both arms out to the side while also rotating your hands and arms. This targets the lower and middle trapezius along with rotator cuff muscles in a prone position. Keep your neck neutral and avoid shrugging.
02
Training profile
Fascial lines
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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