Primary
Shoulders
Secondary
Traps, Rear delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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The prone incline lateral raise positions you face-down on an incline bench for lateral raises, completely eliminating momentum and cheating. The chest support ensures your side delts do all the work without assistance from body lean or leg drive. It's one of the strictest lateral raise variations.
When to use it
Use when you want strict lateral delt isolation without momentum.
Who it's for
Intermediate lifters wanting strict form and better mind-muscle connection.
Set the bench to about 30-45 degrees and lie face-down with your chest fully supported. Let your arms hang straight down, then raise out to the sides with a slight elbow bend. Lead with your elbows, not your hands. Use significantly lighter weight than standing laterals.
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Also targets: traps, rear delts
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Set an incline bench to approximately 30-45 degrees.
Lie face down on the bench with dumbbells hanging below.
Keep a slight bend in your elbows throughout the movement.
Raise the dumbbells out to the sides until parallel with the floor.
Squeeze your side and rear delts at the top.
Lower with control back to the starting position.
The prone position eliminates momentum and cheating.
Focus on leading with your elbows, not your hands.
Use lighter weights for strict form and better activation.
Keep your chest pressed firmly against the bench.
Use prone incline lateral raises when you want the strictest possible side delt isolation, or when you tend to cheat on standing variations. The supported position also reduces lower back fatigue. They work well for building the mind-muscle connection with your side delts.
Lifting the chest off the bench during the movement.
On an upper-body pulling movement like the Prone Incline Lateral Raise, this mistake can shift work away from your Side shoulders (lateral deltoid). Keep your torso stable and guide the load through the intended pulling path.
Using too much weight and compensating with body movement.
Loading more weight than you can control on the Prone Incline Lateral Raise often creates compensations that shift work away from your Side shoulders (lateral deltoid). Reduce the load until each rep follows the intended path.
Raising the dumbbells too high above shoulder level.
Changing your shoulder position during the Prone Incline Lateral Raise can redirect the movement away from your Side shoulders (lateral deltoid). Use the shoulder-blade position described in the setup and keep the motion controlled.
Not maintaining the slight elbow bend throughout.
Letting your elbows drift away from the intended path during the Prone Incline Lateral Raise can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Intermediate lifters wanting strict form and better mind-muscle connection.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60s.
This is one example of how Prone Incline Lateral Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Prone Incline Lateral Raise
The Prone Incline Lateral Raise primarily targets the Side shoulders (lateral deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Prone Incline Lateral Raise include Rear shoulders, Traps, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
The Prone Incline Lateral Raise is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting strict form and better mind-muscle connection. Focus on proper technique and consider starting with easier variations.
For the Prone Incline Lateral Raise, the recommended approach depends on your goals. 3-4 sets of 12-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Prone Incline Lateral Raise can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
Good alternatives to the Prone Incline Lateral Raise include: Incline Lateral Raise, Lateral Raise, Cable Lateral Raise. These exercises target similar muscle groups as the Prone Incline Lateral Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.