Half-Prone Angel

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Content last reviewed: 2026-07-14

Half-Prone Angel demonstration

How to do it

Lie on your stomach with the forehead supported on a folded towel and the arms in a comfortable goalpost position, palms down.
Lift the arms only slightly and reach them forward and overhead as far as possible without shrugging or arching the lower back.
Near the comfortable end range, allow the palms to rotate only as far as the shoulders remain pain-free.
Reverse the motion under control back to the start.

Form cues

Keep the forehead and chest supported and brace gently so the low back stays quiet.
Reach the hands away before lifting — think length, not height.
Let the shoulder blades glide rather than forcing them together.
Stop for shoulder pinching, numbness or neck discomfort.

Dosage

2 × 10 reps

Muscles worked

lower trapezius — anatomical illustration — lower trapeziusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

serratus anterior — anatomical illustration — serratus anteriorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: lower trapezius, serratus anterior, rotator cuff, scapular stabilizers

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