Half-Prone Angel
activateshouldereasy
2 × 10 reps
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.
Muscles worked
Strengthens: lower trapezius, serratus anterior, rotator cuff, scapular stabilizers
Part of a program
Part of Upper Body Posture Reset
This exercise is one move. Upper Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Tracks your progress — see what's working and adjust over time.
See the program →
Free · start with Week 1, no assessment needed