A prone scapular shrug is a variation of the regular standing shrug but performed while face down in the push up position. It’s designed to strengthen the mid and lower trapezius, rhomboids, and an extremely specific muscle called serratus anterior, which are key for shoulder stability, posture, and injury prevention especially for athletes and desk dwellers alike.
How to Perform a Prone Scapular Shrug:
1. Start in a push-up position. Keep your arms straight and elbows locked throughout the movement.
2. Let your chest drop while squeezing your shoulder blades together and slightly downward but do not bend your arms.
3. Hold the contraction for 1–2 seconds at the bottom.
4. Then slowly push the floor away without bending your elbows as you push back into the push up position.
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