Lying Prone A
Expert Advice
Engage your shoulder blades and avoid shrugging to target the correct muscles without straining your neck.
How-to-do Steps
- Lie face down on the floor with your arms extended overhead, forming the letter 'A'.
- Lift your arms slightly off the ground, keeping your head and chest down.
- Squeeze your shoulder blades together as you hold the position.
- Lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Track Lying Prone A in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Lying Prone A primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Prone A work?
Lying Prone A primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Prone A?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Prone A suitable for beginners?
Yes, Lying Prone A is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
