Prone Extension Knucker Scraper

  • HOW: Lay face down on the floor. Make a fist with each hand and face them down bringing your elbows in at your side. Use your mid and upper back muscles to lift your upper back up. Keep your chin tucked as you lift up. Once lifted, kick your arms out using your triceps muscle. 
  • FEEL: You should feel the muscles in your upper back, shoulder blade, and triceps working.
  • COMPENSATION: Don’t bring your neck back as you lift your back up, tuck your chin. Don’t use your fist to push into the ground, make sure to use your back and shoulder blade muscles only.

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