Single Arm Quadruped Serratus Anterior Exercise
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Single-Arm Quadruped Serratus Anterior Exercise – an advanced variation that challenges the serratus to maintain scapular protraction and upward rotation while the opposite arm reaches forward (Superman style).
🔥 Potential Benefits:
- ✅ Strongly targets the serratus anterior unilaterally
- ✅ Improves scapular protraction, upward rotation, and rib-cage contact
- ✅ Enhances anti-rotation core stability and shoulder control
- ✅ Helps fix scapular winging and poor overhead mechanics
- ✅ Bodyweight only – highly challenging progression
📝 Exercise Details:
Exercise: Single-Arm Quadruped Serratus Anterior
Difficulty Level: Intermediate to Advanced
🛠️ What You’ll Need:
✔ Soft surface or mat (for knees)
📅 When to Use This:
Advanced shoulder warm-ups, scapular stability circuits, prehab/rehab for overhead athletes, or anytime you want superior serratus strength and scapular control. Keep supporting elbow straight, torso level, hips square – pure scapular movement only.
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📢 DISCLAIMER: This content is for informational purposes only. Always consult a qualified healthcare professional before trying new exercises, especially if you have shoulder or scapular concerns.