Arm Exorotation Prone

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The Arm exorotation prone workout is designed to primarily engage the Shoulders using bodyweight.

By lying face down and rotating the arms outward, the workout targets the Shoulders directly.

While other muscles like the Chest and Triceps are also involved, the emphasis is on the Shoulders.

The bodyweight resistance allows for a controlled and effective workout, maximizing Shoulder engagement.

Start by lying face down on a flat surface, such as a mat or the floor.
Extend your arms straight out in front of you, palms facing down.
Keeping your arms straight, lift them off the ground as high as you can, while keeping your chest and legs on the ground.
Hold the lifted position for a brief moment, focusing on squeezing your shoulder blades together.
Slowly lower your arms back down to the starting position, maintaining control throughout the movement.
Repeat the lifting and lowering motion for the desired number of repetitions.
Ensure that your breathing remains steady and controlled throughout the exercise.

Start by lying face down on a mat, with your arms extended straight out in front of you and your palms facing down. This is your starting position.
Engage your core muscles by drawing your navel in towards your spine, and keep your legs extended and toes pointed towards the ground. This will help stabilize your body throughout the exercise.
Slowly lift your arms off the ground, focusing on squeezing your shoulder blades together and engaging your back muscles. Imagine that you are trying to touch your shoulder blades together behind your back.
As you lift your arms, be mindful of keeping your neck relaxed and your gaze down towards the mat. Avoid straining your neck or lifting your head too high.
Exhale as you lift your arms and inhale as you lower them back down to the starting position. Aim for a controlled and smooth movement, rather than rushing through the exercise.