Powell Raise Stretches

Progressions

1. 01

   Supine Powell Raise

   • Lie on your back with both arms extended straight out to the sides at shoulder height, palms facing up toward the ceiling, and legs either straight or with knees bent for comfort.

   • Slowly sweep one arm across your chest in a horizontal adduction movement, keeping the arm straight and the palm facing up as you reach toward the opposite side of your body.

   • Allow your shoulder blade to protract and glide forward as the arm crosses the midline, feeling a gentle stretch through the rear deltoid and posterior shoulder capsule.

   • Return the arm to the starting position with the same slow, controlled tempo, resisting the urge to let it drop back quickly.

   • Keep your opposite arm firmly pressed into the floor at shoulder height throughout the movement to maintain a stable reference point and symmetrical positioning.

   • Breathe deeply and rhythmically, exhaling as the arm sweeps across and inhaling as it returns to the open position.

   • Perform all prescribed repetitions on one side before switching to the other arm, ensuring equal work on both shoulders.

   • The supine position supports your body weight and eliminates gravity as a factor, making this the most accessible entry-level progression for building rear shoulder mobility.

2. 02

   Loaded Supine Powell Raises

   • Lie on your back with both arms extended straight out to the sides at shoulder height, palms facing up, holding light dumbbells or with wrists weighted to add resistance.

   • Press your lower back gently into the floor and engage your core to create a stable base before initiating the arm movement.

   • Lift both arms slightly off the ground by squeezing the shoulder blades together and engaging the rear deltoids, keeping the arms straight throughout.

   • Hold the lifted position for 2-3 seconds at the top, focusing on maximum scapular retraction and rear deltoid activation before lowering back down.

   • Lower the arms back to the floor slowly and with control, lightly touching down before immediately beginning the next repetition to maintain constant muscle tension.

   • Keep your neck relaxed and your chin slightly tucked, avoiding the tendency to lift your head off the floor during the effort.

   • Exhale as you lift the arms and squeeze the shoulder blades, and inhale as you lower them back to the starting position.

   • The added load in this progression builds isometric and concentric strength in the rear shoulders, preparing you for the more advanced exhale variation that follows.

3. 03

   Loaded Supine Powell Raises with Exhale

   

   Dumbbells or Kettlebells

   • Lie on your back holding light dumbbells or a resistance band in your hands, with arms extended straight out to the sides at shoulder height and palms facing up.

   • Press your lower back into the floor and engage your deep core muscles to create a firm, stable foundation before starting each repetition.

   • On a strong, deliberate exhale, lift both arms off the ground by squeezing the shoulder blades together and engaging the rear deltoids, coordinating the breath with the lift.

   • The exhale drives deeper core activation and helps depress the ribcage, which enhances rear deltoid engagement and creates a stronger mind-muscle connection.

   • Hold the lifted position at the top for 2-3 seconds while continuing to exhale fully, squeezing the shoulder blades as tightly together as possible.

   • Inhale as you slowly lower the arms back down to the floor with control, preparing your breath for the next explosive exhale-driven repetition.

   • Keep the arms straight and the wrists neutral throughout the entire movement, avoiding any bending at the elbows or flicking of the wrists under load.

   • This is the most advanced supine progression, combining load, breathing coordination, and sustained holds to maximize rear shoulder strength and postural control.

Common mistakes

• Rolling the torso during the raise
• Moving the arm too quickly
• Raising the arm straight up instead of diagonally
• Shrugging the shoulder during the movement