Prone I's
A floor-based isolation exercise that targets the lower trapezius and improves shoulder mobility by lifting the arms overhead in an I-shape. It strengthens the posterior chain to correct posture and support overhead stability.
Since Prone I's are often used for rehabilitation or posture correction rather than raw strength, AI coaching is critical for tracking local muscle fatigue without overloading joints. By analyzing your RPE and recovery data (like HRV and sleep), the app ensures you are activating the lower traps effectively without compensating with the upper traps. If you report shoulder pain in previous sessions, the AI remembers this association and can suggest regression movements or adjust volume to prevent aggravation.
Form Cues
- Lie face down with arms extended overhead
- Keep your chin tucked and eyes facing the mat
- Engage your glutes to flatten your lower back
- Lift your arms by squeezing your mid-back
- Hold the top position for a distinct pause
- Don't shrug your shoulders up toward your ears
- Don't crane your neck to look forward
- Don't use momentum to swing the arms up
- Don't arch your lower back aggressively
Common Mistakes
- Overactive upper trapezius (shrugging)
- Hyperextending the neck
- Bending the elbows
- Lifting with the lower back instead of shoulders
Muscles Worked
This movement specifically targets the lower trapezius and middle trapezius, which are crucial for scapular depression and stability. It also engages the erector spinae isometrically to maintain a neutral spine and recruits the posterior deltoids to assist in the arm lift.
Primary
Secondary
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