Stick Lying Front Raise
- Zielmuskel
- —
- Equipment
- Stick
- Körperregion
- Shoulders
- Typ
- Strength
The Stick Lying Front Raise is a shoulder strength and mobility exercise performed flat on your back. Holding a stick with both hands, you raise it in a controlled arc from your hips overhead and back down, working the shoulders through a guided range of motion. The supine position eliminates momentum from the lower body, enforcing a slow and deliberate movement pattern.
Stick Lying Front Raise: So führst du sie aus
- 1Lie flat on your back on a mat or firm surface with your legs straight and your body fully extended.
- 2Hold the stick with both hands using an overhand grip, spacing your hands roughly shoulder-width apart, and rest it across your hips or thighs.
- 3Brace your core lightly and press your lower back into the floor to stabilize your spine before you begin.
- 4With arms nearly straight and a soft bend at the elbows, begin raising the stick upward in a wide arc toward the ceiling.
- 5Continue the arc overhead, slowly lowering the stick toward the floor behind your head in a controlled descent.
- 6Pause briefly at your comfortable end range without forcing your shoulders past a position that feels stable.
- 7Reverse the motion by raising the stick back up and over in the same arc until it returns to the starting position above your hips.
- 8Repeat for the desired number of repetitions, keeping a smooth and even tempo throughout each rep.
Technik-Tipps
- Keep your lower back pressed firmly into the floor for the entire set to prevent the spine from arching as the stick moves overhead.
- Use a slow, controlled tempo — roughly 2 seconds in each direction — to keep consistent tension on the shoulders and avoid swinging.
- Maintain a relaxed, consistent grip on the stick so your hands stay soft and your shoulders perform the work.
- Let your shoulder flexibility determine the end range; do not force the stick further behind your head than is comfortable.
- Focus on tracing a smooth arc with the stick rather than lifting it straight up to keep the shoulders engaged through the full movement.
Häufige Fehler
- Allowing the lower back to arch off the floor — this shifts the load away from the shoulders and puts unwanted stress on the lumbar spine.
- Using momentum to swing the stick through the arc — fast, uncontrolled motion shortens time under tension and reduces the training stimulus on the shoulders.
- Locking the elbows completely straight — fully rigid arms place unnecessary stress on the elbow joints; maintain a slight, consistent bend throughout.
- Forcing the end range overhead — pushing the stick further behind the head than flexibility allows risks straining the shoulder joint.
- Gripping the stick too tightly — excess tension in the hands travels up through the forearms and can reduce the isolation on the shoulders.
Häufig gestellte Fragen
What does the Stick Lying Front Raise work?
The exercise primarily challenges the front of the shoulders through a full arc of overhead motion. Lying flat removes the lower body from the movement, so the shoulders must control the stick without assistance from the legs or torso.
Why perform a front raise lying down instead of standing?
The supine position prevents you from leaning back or using your hips to generate momentum, which are common compensations in the standing version. Lying down also provides spinal support and allows you to focus entirely on moving the shoulders through a controlled arc.
Why use a stick rather than a barbell or dumbbells?
A stick is very light, making it ideal for shoulder mobility work, warm-ups, or early-stage rehabilitation. The minimal load lets you concentrate completely on range of motion and movement quality without the challenge of managing heavier implements.
Can beginners do the Stick Lying Front Raise?
Yes. The light load and stable lying position make this exercise accessible for beginners and for anyone working to improve shoulder mobility. If you have an existing shoulder injury, consult a medical or rehabilitation professional before adding any new shoulder exercise to your routine.
How many sets and reps are recommended?
For mobility and warm-up purposes, 2–3 sets of 10–15 slow, controlled reps are typical. If you are using a heavier stick as a strength accessory, 3–4 sets of 8–12 reps with a deliberate tempo works well. Prioritize movement quality over load or volume.
