Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | mat |
Additional Equipment | - |
Instructions
Preparation
Lie prone on mat and position upper arms perpendicular to body with forearms facing forward.Execution
Raise elbows off floor by flexing upper back and shoulders. Keep head low. Return and repeat.Variations / Comments
-![Mat Shoulder Raise, Prone | Starting Position Mat Shoulder Raise, Prone Starting Position](/data/exercisefiles/90/1190.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat Shoulder Raise, Prone | Ending Position Mat Shoulder Raise, Prone Ending Position](/data/exercisefiles/91/1191.jpg)
Muscles
Target | Back, General |
Synergist | Trapezius, Middle | Trapezius, Upper | Rhomboids | Latissimus Dorsi | Deltoid, Posterior |
Stabilizers | Trapezius, Upper | Deltoids, Lateral | Erector Spinae |
![Mat Shoulder Raise, Prone | Muscles Front Mat Shoulder Raise, Prone Muscles Front](/data/musclemaps/53/653.jpg)
Front
![Mat Shoulder Raise, Prone | Muscles Rear Mat Shoulder Raise, Prone Muscles Rear](/data/musclemaps/54/654.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)