About this exercise
A shoulder mobility drill performed lying flat on your back where you slide both arms along the floor from your sides to an overhead position and back, improving shoulder flexibility and scapular range of motion.
Lying Arms Slide
Step by step instructions, muscle activation and variants for the Lying Arms Slide.
EasyRear shouldersFront shoulders
How to Perform
- Lie on your back on the floor with your arms resting at your sides and palms facing up
- Keep your lower back pressed firmly against the floor throughout the movement
- Slowly slide both arms up along the floor toward an overhead position, keeping them in contact with the floor
- Pause briefly when your arms are fully extended overhead
- Slide your arms back down to the starting position in a controlled manner
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Rear shouldersFront shoulders
Secondary
Side shouldersTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Lying Arms Slide
The Lying Arms Slide 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.
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