A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Improves shoulder mobility and strengthens the upper back muscles for better posture.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Lie face down with arms at your sides, palms facing down.
- 2.Lift your chest slightly and sweep your arms overhead in an arc.
- 3.Bring arms back down to your sides in a controlled motion.
- 4.Keep your arms elevated throughout the movement.
Pro Tips
- •Keep arms straight throughout the movement.
- •Focus on squeezing shoulder blades together.
- •Move slowly for maximum muscle engagement.
Equipment
None
Safety
Avoid if you have shoulder impingement issues.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.