Kneeling One Arm Reach Roll Lift
Description
The kneeling one arm reach roll lift is a shoulder mobility drill done from a kneeling position. The arm reaches forward, then lifts and rotates open to mobilize the shoulder through multiple ranges and train scapular control.
Muscle Group
Equipment Required
Kneeling One Arm Reach Roll Lift Instructions
- Set up on hands and knees on the floor.
- Brace the core and keep the back flat.
- Reach one arm forward along the floor.
- Roll the wrist so the palm faces up.
- Lift the arm off the floor and rotate it open.
- Reach the arm up and back to open the chest.
- Pause briefly at the top of the rotation.
- Reverse the motion and continue for all reps then switch.
Kneeling One Arm Reach Roll Lift Form & Visual
Kneeling One Arm Reach Roll Lift Benefits
- Mobilizes the shoulder.
- Trains scapular control.
- Opens the chest.
- Useful warm-up.
- Improves rotational mobility.
Kneeling One Arm Reach Roll Lift Muscles Worked
- Anterior deltoid
- Trapezius
- Rhomboids
- Serratus anterior
Kneeling One Arm Reach Roll Lift Variations & Alternatives
- Thread the Needle
- Y Raise
- Cat Cow
- Doorway Stretch
