Step by step instructions, muscle activation and variants for the Lying Prone A.
The lying prone A is a corrective shoulder and upper-back exercise performed face-down on the floor. With arms forming an "A" shape overhead, it targets the lower trapezius and posterior shoulder muscles, helping to improve scapular stability and posture.
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The Lying Prone A is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.