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"I" Raise
From: FM 7-22 October 2012
Purpose: This exercise develops shoulder strength and stability (Figure 6-15 ).
Starting Position: Prone position with the head slightly elevated and aligned with the spine. Feet are together and toes are pointed to the rear. The arms remain on the ground and are extended overhead, forming an “I” straight in line with the body. The hands are in a neutral position (perpendicular to the ground) with the thumbs and fingers extended and joined.
Cadence: SLOW
  1. Raise both arms 3-6 inches off the ground.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.

Figure 6-15. "I" raise
Check Points:
  • At the starting position, tighten the abdominals to stabilize the trunk. The head is slightly elevated and aligned with the spine.
  • On counts 1 and 3, keep the back generally straight with the head up.
  • Throughout the exercise, the arms should be fully extended and the trunk and legs should also be aligned.
Precaution: Keep the head slightly elevated throughout the exercise and do not jerk the body into the up positions on counts 1 and 3.

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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