Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
Preview a first week that includes Prone Rear Delt Raise
MySetPlan shows you when to use Prone Rear Delt Raise, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The prone rear delt raise has you lying face-down on a bench while raising dumbbells out to the sides. This position completely eliminates momentum and lower back involvement, creating pure rear delt isolation. It's one of the strictest ways to train your posterior deltoids.
When to use it
Use for strict rear delt isolation without momentum.
Who it's for
All fitness levels seeking rear delt development.
Lie flat with your forehead resting on the bench or slightly elevated. Let your arms hang straight down, then raise out to the sides with a slight elbow bend. Drive your elbows up, not your hands—this better isolates your rear delts. Use light weight; strict form matters more than load.
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Also targets: traps, Back
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Lie face down on a flat or slightly inclined bench.
Hold dumbbells hanging straight down with palms facing each other.
Keep a slight bend in your elbows throughout the movement.
Raise the dumbbells out to the sides until arms are parallel.
Squeeze your shoulder blades together at the top.
Lower with control to the starting position.
The prone position eliminates momentum and cheating.
Focus on rear delt contraction, not trap activation.
Use light weight for strict form.
Great for developing the often-neglected rear delts.
Use prone rear delt raises when you want the strictest possible rear delt isolation, especially if you tend to cheat during standing or bent-over variations. The prone position also eliminates lower back fatigue. Position them after pulling movements or as part of a shoulder health routine.
Using too much weight causing form breakdown.
Loading more weight than you can control on the Prone Rear Delt Raise often creates compensations that shift work away from your Rear shoulders (posterior deltoid). Reduce the load until each rep follows the intended path.
Lifting head and arching the back.
Changing your back position during the Prone Rear Delt Raise can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Raising too high and using traps instead of rear delts.
On an upper-body pulling movement like the Prone Rear Delt Raise, this mistake can shift work away from your Rear shoulders (posterior deltoid). Keep your torso stable and guide the load through the intended pulling path.
Not squeezing at the top of the movement.
On an upper-body pulling movement like the Prone Rear Delt Raise, this mistake can shift work away from your Rear shoulders (posterior deltoid). Keep your torso stable and guide the load through the intended pulling path.
All fitness levels seeking rear delt development.
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.
MySetPlan places Prone Rear Delt Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Prone Rear Delt Raise
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Frequently Asked Questions About the Prone Rear Delt Raise
The Prone Rear Delt Raise primarily targets the Rear shoulders (posterior deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Prone Rear Delt Raise include Traps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
Yes, the Prone Rear Delt Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels seeking rear delt development. Start with lighter weights to master proper form before progressing.
For the Prone Rear Delt 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 Rear Delt 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 Rear Delt Raise include: Rear Delt Fly, Chest-Supported Rear Delt Fly. These exercises target similar muscle groups as the Prone Rear Delt Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.