Raising and lowering the arms sideways in prone position ► arm raise

Individual work

Lie on your stomach with your arms stretched out to the side at shoulder height (palms facing down). Raise and lower your arms.

Attention:
Keep your forehead in contact with the floor, do not lower your arms completely.

Lighten:
Barely raise/lower your arms; just hold the position (arms held sideways).

Harden:
Hold additional weight on your arms or in your hands.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)