Shoulders · Bodyweight
Lyine Prone Shoulder Extension
How to do the lyine prone shoulder extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a bench or mat with your arms hanging straight down toward the floor, palms facing back. Keeping your arms straight, raise them behind you toward your hips by squeezing your rear delts and lats, lifting as high as your shoulders allow. Pause, then lower under control.
- 1Rear delts and lats pulling your arms back toward your hips
- 2Shoulder blades drawing down and together
- 3A controlled lift with no swinging or momentum
Common mistakes
- Arching your lower back or lifting your head
- Bending your elbows to shorten the movement
- Shrugging your shoulders up toward your ears
Muscles worked
The lyine prone shoulder extension mainly works the rear delts, with the lats, mid traps, and lower traps assisting.
- Rear DeltsPrimary
- LatsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- TricepsMinor
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the lyine prone shoulder extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.