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Shoulders · Beginner

Active Single-Arm Shoulder Flexion

Standing shoulder-control drill for active overhead range without rib or lower-back compensation.

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Active Single-Arm Shoulder Flexion demonstration

Exercise overview

Training details

Shoulders

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with the feet stable, the ribs stacked over the pelvis, and one arm resting by your side.
  2. 02Keep the elbow straight and rotate the arm so the thumb points upward.
  3. 03Raise the arm forward and overhead only as far as the ribs stay down and the lower back stays neutral.
  4. 04Pause at the highest comfortable position with the shoulder away from the ear.
  5. 05Lower the arm under control, complete the set, and then change sides.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteShoulder CARComparable substituteOverhead StretchComparable substituteCross-Body Shoulder StretchComparable substituteAlternating Shoulder Scratch Stretch

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