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:

Click to buy

 

Related Exercises

Featured
Shoulder Swimmers
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Extensor, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Serratus Anterior, Upper Trapezius
Shoulder Swimmers
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Extensor, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Serratus Anterior, Upper Trapezius
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder External Rotation, Shoulder Internal Rotator, Shoulder Extensor, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Serratus Anterior, Upper Trapezius
T-Y-Raise
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Posterior Deltoid, Rhomboid, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius
T-Y-Raise
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Posterior Deltoid, Rhomboid, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Posterior Deltoid, Rhomboid, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius
A-T-Raise
Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Rhomboid, Middle Trapezius, Latissimus Dorsi, Posterior Deltoid
A-T-Raise
Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Rhomboid, Middle Trapezius, Latissimus Dorsi, Posterior Deltoid
Shoulder Mobility, Shoulder End Range Strengthening, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Infraspinatus, Rotator Cuff, Teres Minor, Subscapularis, Rhomboid, Middle Trapezius, Latissimus Dorsi, Posterior Deltoid
Y-Raise Rotation
Scapular Posterior Tilt, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Shoulder Flexion, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Upper Trapezius, Serratus Anterior, Shoulder Mobility, Shoulder End Range Strengthening
Y-Raise Rotation
Scapular Posterior Tilt, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Shoulder Flexion, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Upper Trapezius, Serratus Anterior, Shoulder Mobility, Shoulder End Range Strengthening
Scapular Posterior Tilt, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Shoulder Flexion, Infraspinatus, Teres Minor, Subscapularis, Lower Trapezius, Upper Trapezius, Serratus Anterior, Shoulder Mobility, Shoulder End Range Strengthening
T-Raise Rotation
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Infraspinatus, Subscapularis, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors
T-Raise Rotation
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Infraspinatus, Subscapularis, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors
Shoulder End Range Strengthening, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator, Infraspinatus, Subscapularis, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors
A-Raise Rotation
Rotator Cuff, Shoulder End Range Strengthening, Infraspinatus, Teres Minor, Latissimus Dorsi, Subscapularis, Trapezius, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator
A-Raise Rotation
Rotator Cuff, Shoulder End Range Strengthening, Infraspinatus, Teres Minor, Latissimus Dorsi, Subscapularis, Trapezius, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator
Rotator Cuff, Shoulder End Range Strengthening, Infraspinatus, Teres Minor, Latissimus Dorsi, Subscapularis, Trapezius, Shoulder Mobility, Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder External Rotation, Shoulder External Rotator
Shoulder Dislocations
Shoulder, Shoulder Flexion, Shoulder Warm Up, Shoulder Mobility
Shoulder Dislocations
Shoulder, Shoulder Flexion, Shoulder Warm Up, Shoulder Mobility
Shoulder, Shoulder Flexion, Shoulder Warm Up, Shoulder Mobility
Prone Elbow Raise
Lower Trapezius, Trapezius, Scapula Posterior Tilting, Scapular Posterior Tilt, Scapular Winging, Shoulder, Shoulder Mobility, Scapular Mobility, Scapular Up Rotation
Prone Elbow Raise
Lower Trapezius, Trapezius, Scapula Posterior Tilting, Scapular Posterior Tilt, Scapular Winging, Shoulder, Shoulder Mobility, Scapular Mobility, Scapular Up Rotation
Lower Trapezius, Trapezius, Scapula Posterior Tilting, Scapular Posterior Tilt, Scapular Winging, Shoulder, Shoulder Mobility, Scapular Mobility, Scapular Up Rotation
Monster Band Lift Off
Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder, Shoulder Mobility, Subscapularis
Monster Band Lift Off
Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder, Shoulder Mobility, Subscapularis
Shoulder Internal Rotation, Shoulder Internal Rotator, Shoulder, Shoulder Mobility, Subscapularis
Wall ABC
Frozen Shoulder, Shoulder, Shoulder Flexion, Shoulder Mobility, Anterior Deltoid, Rotator Cuff, Infraspinatus, Supraspinatus, Teres Minor, Subscapularis
Wall ABC
Frozen Shoulder, Shoulder, Shoulder Flexion, Shoulder Mobility, Anterior Deltoid, Rotator Cuff, Infraspinatus, Supraspinatus, Teres Minor, Subscapularis
Frozen Shoulder, Shoulder, Shoulder Flexion, Shoulder Mobility, Anterior Deltoid, Rotator Cuff, Infraspinatus, Supraspinatus, Teres Minor, Subscapularis
David Song
Previous

Weighted Glute Bridge
Next

Dowel Toe Tap