Stick Lying Front Raise
- Músculo objetivo
- —
- Equipamiento
- Stick
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The stick lying front raise is a shoulder strength exercise performed flat on the floor or a bench, lifting a lightweight stick from hip level up over your chest and toward overhead. The lying position eliminates momentum and body sway, placing direct, controlled demand on the anterior deltoid throughout the range of motion.
Cómo hacer el Stick Lying Front Raise
- 1Lie flat on your back on the floor or a bench, legs straight and body relaxed.
- 2Hold the stick with an overhand grip, hands shoulder-width apart, arms resting along your thighs.
- 3Brace your core and press your lower back gently into the surface.
- 4With arms nearly straight, begin raising the stick by lifting from the shoulders.
- 5Continue moving the stick in a smooth arc until your arms are perpendicular to the floor, or as far overhead as your shoulder mobility allows.
- 6Pause briefly at the top without letting the arms drift or the back arch.
- 7Lower the stick slowly back along the same arc to the starting position at your thighs.
- 8Repeat for the desired number of repetitions without losing contact between your back and the surface.
Consejos de técnica
- Keep a very slight bend in your elbows throughout to reduce joint strain, but keep that angle fixed so the arms travel as one unit.
- Move at a controlled, deliberate pace — especially on the way down — to keep tension on the anterior deltoid.
- If your lower back lifts off the surface as the stick travels past vertical toward overhead, limit your range of motion to where contact is maintained.
- Choose a stick light enough that you can complete all reps without shrugging or rotating the torso.
- Focus on initiating the lift from the front of the shoulder rather than swinging the arms.
Errores comunes
- Arching the lower back off the surface as the stick travels overhead, which transfers stress away from the shoulder and into the lumbar spine.
- Using a jerking or swinging motion to start the lift, which reduces anterior deltoid engagement and increases injury risk.
- Gripping the stick too wide, which pushes the arms out into an abducted path so the lift no longer tracks straight through the front of the shoulder and anterior deltoid tension drops.
- Letting the elbows bend and straighten during the rep, which shortens the lever and hands work to the arms instead of keeping the anterior deltoid under load.
- Rushing through the lowering phase, which eliminates the eccentric stimulus and reduces the overall training effect on the shoulder.
Preguntas frecuentes
What muscles does the stick lying front raise work?
The exercise primarily targets the anterior deltoid, the front portion of the shoulder. The lying position limits contribution from the legs and lower back, keeping the demand focused on the shoulder.
Why perform this exercise lying down instead of standing?
Lying flat removes the option to lean back or use leg drive, so the anterior deltoid must do all the work. It also provides a reference point for your back position, making it easier to detect and correct unwanted arching.
What can I use if I do not have a stick?
A broomstick, dowel rod, PVC pipe, or any lightweight straight bar works well. The goal is a very light load that allows full range of motion with strict form.
How high should I raise the stick?
Raise it until your arms are perpendicular to the floor, or slightly past if your shoulder mobility and back contact allow. Stop before your lower back lifts off the surface.
Is this exercise suitable for shoulder rehabilitation?
The lying position and a very light stick make it a low-load, controlled way to train the anterior deltoid. Consult a qualified health professional before using any exercise for rehabilitation purposes.
