Weighted Floor I Raise
Muscle Groups: Shoulders
Weighted Floor I Raise focuses on Shoulders, with Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Floor I Raise with proper form and technique.
- 1
Lie face down on the floor with your body fully extended, arms stretched straight out in front of you.
- 2
Hold a light dumbbell in each hand, keeping your palms facing each other or down towards the floor.
- 3
Engage your glutes and core, then lift your arms straight up towards the ceiling, keeping them in line with your ears and forming an 'I' shape with your body.
- 4
Focus on squeezing your shoulder blades together as you lift, ensuring your head remains in a neutral position.
- 5
Hold the top position briefly, then slowly lower your arms back down to the starting position on the floor.
Secondary Muscles
While Weighted Floor I Raise primarily targets Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Floor I Raise, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Floor I Raise, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
