Dowel Prone Press

ShoulderShoulder Mobility
Written By David Song

DOWEL PRONE PRESS

This is a shoulder mobility and end range strengthening exercise which may also help with improving a slouched posture. This is an effort-based exercise, which means this exercise will always be challenging depending on the effort levels you put into it. This exercise is generally completed in a pain free range of motion - if you experience pain then reduce the range down to a tolerable range. Lie down on your stomach and hold a dowel behind your neck and shoulders. Raise the dowel off of your body and towards the ceiling. Slowly extend your arms overhead while keeping the forearms as parallel to the ground as possible. Bend your arms to return to starting position.

Muscles Involved:

  • Rhomboids

  • Trapezius

  • Levator Scapulae

  • Deltoids

  • Rotator Cuff

Related Conditions:

  • Rotator Cuff Tear

  • Shoulder Impingement

  • Upper Cross Syndrome

  • Upper Back Pain

Exercise Equipment:

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David Song
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