Prone Shoulder CARs
Also known as: Shoulder CARs, Prone Shoulder Controlled Articular Rotations
Track this exercise in SmartWorkout
Log sets, weights and progress for free, with no workout limits.
Description
A shoulder mobility drill done lying face down. Both arms move together from the hands behind your head, out wide to the sides and around to your lower back, then back along the same path. Keep the torso still so the motion comes only from the shoulders.
How to Perform
- Lie face down with your legs straight and both hands on the back of your head, elbows out to the sides.
- Keep your hips and legs on the floor and your neck long, with your eyes on the floor.
- Slowly move both arms out to the sides, straightening your elbows until your arms form a T with your hands just above the floor.
- Keep sweeping your arms toward your hips, then bend your elbows and turn your arms inward to rest your hands on your lower back.
- Reverse the path: straighten your arms out to the sides, then bend your elbows and bring your hands back behind your head.
- Repeat at a slow, even pace, keeping your torso still throughout.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Reach long through your fingertips when your arms are out to the sides.
- Squeeze your glutes lightly to keep your lower back neutral.
- Work in the largest range you can control. Shorten it if you feel a pinch at the front of the shoulder.
- Let your shoulder blades glide with your arms instead of locking them in place.
- Breathe steadily throughout the set.
Common Mistakes
- Swinging the arms quickly through the arc.
- Shrugging the shoulders toward the ears.
- Arching the lower back or lifting the chest high to gain range.
- Letting the hands drop and drag on the floor as the arms pass the sides.
- Cranking the neck up or pushing the head forward.
- Rolling the torso to one side when the hands reach the lower back.
Recommended Exercises
Explore exercises related to Prone Shoulder CARs for shoulders training and similar movement patterns.
Choose a workout plan or create your own for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal: all in SmartWorkout.
Start with a free plan. Keep progressing with SmartWorkout.
- users
- 200k+
- exercises with technique guides
- 1,000+
- workouts on the free plan
- ∞