# Prone I Raise

URL: https://heatsy.app/ex/prone-i-raise

Also known as: Prone I Raises, Prone I Raise Hold, Prone Overhead Raise, Floor I Raise

Body region: Back, Shoulders

## Muscles

- Main: Trapezius
- Helps: Deltoid, Rhomboids
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Maximus

## Technique

1. Rest face down on a mat, arms stretched long above your head with palms facing in.
2. Keep your forehead near the floor and your neck long.
3. Lift your arms a few inches off the floor while squeezing the shoulder blades down and back.
4. Hold briefly, then lower with control.

### Cues

- Reach long through the fingertips.
- Keep your neck neutral.

### Common mistakes

- Lifting the head up.
- Using the lower back to swing the arms.
- Shrugging the shoulders to the ears.

## Alternatives

- [Prone Y-T-I Raise](https://heatsy.app/ex/prone-y-t-i-raise)
- [Prone Y Raise](https://heatsy.app/ex/prone-y-raise)