Prone Weighted Flexion
The Prone Weighted Flexion exercise is an active mobility drill targeting the upper traps. It's used to help develop the shoulder girdle for handstand shoulder mobility.
- Type Of Exercise: Mobility
- Muscles: Trapezius, Shoulders
- Difficulty: Moderate
- Equipment: Barbell, Weighted Dowel
Prone Weighted Flexion
![Prone Weighted Flexion 1 Prone Weighted Flexion Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/prone_weighted_flexion1.jpg)
![Prone Weighted Flexion 2 Prone Weighted Flexion End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/prone_weighted_flexion2.jpg)
![Prone Weighted Flexion 3 Prone Weighted Flexion](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/07/Prone-Weighted-Flexion.jpg)
- Lay on your stomach, body straight, and a weighted bar extended overhead.
- Look up slightly so that your chin, and not your forehead, is in contact with the floor.
- Hold the bar with a shoulder-width grip, shrug your shoulders to your ears as much as possible, and lift the bar high.
- Keep your elbows 100% straight, chin down, and chest down, as you hold for time.
![Prone Weighted Flexion 4 Supine Weighted Flexion](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/HS_PE4_-_3.jpg)
- Exercise: Supine Weighted Flexion
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Barbell, Weighted Dowel
![Prone Weighted Flexion 5 Standing Weighted Over Grip Shoulder Dislocate](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/HS_PE5_iM_-_3.jpg)
- Exercise: Standing Weighted Over Grip Shoulder Dislocate
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Beginner
- Equipment: Barbell, Weighted Dowel