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Shoulder · Strengthening

Blackburns Exercise for Shoulder Strengthening

Blackburns, 3 sets, 10 repetitions, slow and controlled tempo

Illustration of the Blackburns Exercise for Shoulder Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Slow and controlled

Description: Lie on your stomach with arms extended in front of you, forming an approximately 45-degree angle with your body. Slowly lift your arms, moving them backward until you feel engagement in the shoulders, then gently lower back to the starting position.

Tips: Keep your head aligned with your spine, avoid arching your back, and control the movement to effectively engage the shoulder muscles.

Progression: Gradually increase the number of repetitions or add a light weight when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Allongé sur le ventre
Clinical goal
Renforcement musculaire des épaules
Also known as
élévations en Y, renforcement des épaules allongé, exercice Blackburn

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.