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Prone Weighted Flexion

The Prone Weighted Flexion exercise is an active mobility drill targeting the upper traps. It's used to help develop the shoulder girdle for handstand shoulder mobility.

  • Type Of Exercise: Mobility
  • Muscles: Trapezius, Shoulders
  • Difficulty: Moderate
  • Equipment: Barbell, Weighted Dowel

Prone Weighted Flexion

  1. Lay on your stomach, body straight, and a weighted bar extended overhead.
  2. Look up slightly so that your chin, and not your forehead, is in contact with the floor.
  3. Hold the bar with a shoulder-width grip, shrug your shoulders to your ears as much as possible, and lift the bar high.
  4. Keep your elbows 100% straight, chin down, and chest down, as you hold for time.
  • Exercise: Supine Weighted Flexion
  • Type of Exercise: Mobility
  • Muscles: Shoulders, Trapezius, Abdominals
  • Difficulty: Beginner
  • Equipment: Barbell, Weighted Dowel