Prone overhead shoulder raises

Stability & Strength

This is an instructional video to correctly demonstrate Prone overhead shoulder raises

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your shoulders with attention to the lower Trapezius
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Lying face down on a bench so that you are horizontal
Take hold of a dumbbell in each hand
Next squeeze your shoulder blades down and together
Now while maintaining straight elbows, elevate your arms up above your head so that they are in line with your body
Then control back to the start and repeat
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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