Prone Horizontal Abduction
Also known as: Prone Shoulder Horizontal Abduction, Prone Horizontal Shoulder Abduction
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Lie face down on a flat bench with one arm hanging straight down toward the floor, holding a light dumbbell.
- Keep the elbow nearly straight and your head resting in line with the spine.
- Raise the arm out to the side until it is level with your shoulder and body.
- Pause for a moment, then lower slowly to the start.
Cues
- Lead with the elbow and keep the arm long.
- Squeeze the shoulder blade toward the spine at the top.
- Keep the weight light and the tempo slow.
Common mistakes
- Swinging the weight up with momentum.
- Lifting the arm above shoulder level.
- Bending the elbow to turn it into a row.
- Twisting the torso to get the hand higher.