Prone I's
10 reps
Lying face down with arms overhead, lift them straight off the floor, hold, then lower.
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Prone I's
Prone I's have you lie face down and raise straight arms overhead into an I shape. This small but effective move targets the lower traps and scapular stabilizers, helping improve posture, shoulder blade control, and shoulder health with no equipment needed.
How to do it
- 1
Lie face down on the floor or a mat.
- 2
Reach your arms straight out overhead with palms down so your body forms an I.
- 3
Squeeze your back muscles to lift your arms off the floor.
- 4
Keep your arms straight and your core engaged.
- 5
Hold at the top for a moment, then lower your arms back down.