Prone A Raise

Back, traps
Prone A Raise gif

Coach's Tips

Keep your head and chest still, and close up your scapular first to better feel the movement of your back!

How to Prone A Raise

Starting Position

1. Lie face down on an exercise mat or flat surface.

2. Place your hands directly under your shoulders.

3. Make sure your feet are planted firmly on the floor with your toes pointing down.

Proper Form

1. Push up using your arms and hands, contracting your abdominal muscles and glutes as you raise your torso off the floor.

2. Keep your back straight and your neck in line with your spine.

3. Hold the contraction for a few seconds before lowering your body slowly back to the starting position.

Breathing Technique

1. Start by inhaling as you push up and exhaling as you lower your body back to the starting position.

2. Make sure to keep breathing steadily throughout the exercise.


1. Make sure to keep your back straight and your neck in line with your spine throughout the exercise.

2. Avoid arching your back or straining your neck.

3. Don't go too deep into the movement if you feel any pain or discomfort.

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