Joey Thurman, CPT, a trainer in Chicago, says this exercise is great for strengthening your postural muscles.
“Lying prone [or face down] on the floor takes away any momentum,” he says. That means you can only rely on muscular strength, which makes this exercise challenging. Because of that, it’s recommended that you start without weight and introduce dumbbells gradually.
- Lie on your stomach with light weights in each hand.
- Start with your arms straight out to the side, thumbs facing up.
- Lift your chest and arms and move your arms down to your sides.
- Return to the starting position with arms out to the side.
Start with 12 reps total, adding more as you get stronger.
How Much Weight Should You Lift?
If you’re just getting started and wondering how much weight you should lift, the answer depends on your fitness level. But the good news is that your postural muscles are fairly easily trained if you’re consistent, especially for beginners.
“You don’t have to lift heavy if you’re new to strength training,” says Rick Richey, CSCS, a trainer in New York City. “You just have to lift more than you usually do and then build from there.”
The Takeaway
- Weight lifting strengthens key muscles (back, shoulders, neck, glutes, core) to correct poor posture.
- Consistent training is more important than heavy weights, especially for beginners.
- Exercises like the farmer’s carry, seated cable row, lat pulldown, glute bridge, and reverse snow angels effectively improve posture.
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