[Part 3 of 3] “The Activation Series” – Learn How To Lift, Move & Feel Better by Aarvi

Oct 18, 2019 | The Activation series, Written by Aarvi | 0 comments

[Part 3 of 3] “The Activation Series” – Learn How To Lift, Move & Feel Better by Aarvi

Hi guys,

This is the final part of the Activation Series and if you haven’t already checked Part 1 and Part 2 then I highly encourage you to check it out to bring you up to speed!

This activation series focuses on upper body and is highly recommended for any upper body day especially bench day at the gym. So let’s get straight into it!

“The Shoulder Big 3”

I would highly recommend incorporating these exercises into everyday life or before any sport and/or any upper body workout.

This is vital in everyday life because most (if not all) of the activities we do are forward facing, i.e typing, sitting, cooking, welding, bricklaying… you name it it’s pretty much there.

So what does that mean?

Our bodies overdevelop at the front and begin to roll forwards especially our shoulders which can lead to tightness in upper traps and neck . We tend to neglect our back muscles and in most cases our upper back muscles are always forgotten!

Therefore this is a great simple activator that begins to get the upper back muscles back working.

“Main goal here is to lift with your back muscles instead of your arms!”

I would recommend starting with body weight first (no weights) to really get used to the right muscles working!

There are 3 exercises that need to be done in succession with one another to really get the full activation, all you require is a soft even surface and weights for progression.


#1 – Prone Rear Fly

  1. Start by facing your face straight down and placing arms out at shoulder level which makes it easier to engage one of our main retractor muscles the rhomboids as they are at a mechanical advantage
  2. Simply lift the arm straight up whilst avoiding to lift your head up
  3. Slowly lower your arm and repeat 25 times

#2 – Prone Arm Raise (Palms Facing Up)

  1. Start by placing your arms by your side with the palms facing up
  2. Slowly lift your arm up and then slowly lower. This will get your internal rotators and humeral extenders involved such as the Lats
  3. Repeat 15 times

#3 – Prone Arm Raise (Palms Facing Down)

  1. Start by placing your arms by your side with the palms facing down. This exercise can really engage the right muscles when done properly
  2. Before lifting the whole arm, lift the thumb first
  3. Now slowly lift your arm up, avoid lifting through the pink side
  4. Slowly lower. This will get your external rotators and humeral extenders and this can work your triceps as they are humeral extenders
  5. Repeat 10 times
After completing the 3rd exercise, I would encourage repeating them all again but with only 10 repetitions each, second time around.

Well there you have it!

This concludes the 3-Part Series of Activation.

I hope you have taken some valuable information out of this and started to incorporate this work into your everyday life, sport, gym workouts!

P.s… We have a simple screening test just for you.

It’s called the Body Assessment Tool (BAT) Test.

You don’t need to be a professional athlete to have one of these done anymore!

Let us show you in person the “Shoulder Big 3” and help fix your aches and pains TODAY so you can continue to enjoy your training!

Click the link below and make a booking today!


– Aarvi