Prone Rear Delt Raise
Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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For training your shoulders, the Prone Rear Delt Raise is a solid beginner-level pulling movement in the isolation category. Use for strict rear delt isolation without momentum.
Everything You Need to Know About the Prone Rear Delt Raise
The Prone Rear Delt Raise is a good for beginners exercise that targets your Rear shoulders (posterior deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for strict rear delt isolation without momentum. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels seeking rear delt development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Prone Rear Delt Raise — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Prone Rear Delt Raise?
- 1
Lie face down on a flat or slightly inclined bench.
- 2
Hold dumbbells hanging straight down with palms facing each other.
- 3
Keep a slight bend in your elbows throughout the movement.
- 4
Raise the dumbbells out to the sides until arms are parallel.
- 5
Squeeze your shoulder blades together at the top.
- 6
Lower with control to the starting position.
What are the best tips for the Prone Rear Delt Raise?
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.
Common Prone Rear Delt Raise mistakes
Using too much weight causing form breakdown.
Loading more weight than you can control on the Prone Rear Delt Raise forces compensatory movement patterns that bypass your Rear shoulders (posterior deltoid). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Lifting head and arching the back.
A compromised back position during the Prone Rear Delt Raise puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Raising too high and using traps instead of rear delts.
On pulling movements like the Prone Rear Delt Raise, this mistake typically means your arms are doing work that should come from your Rear shoulders (posterior deltoid). Initiate every rep by engaging your Rear shoulders (posterior deltoid) first, then let your arms follow.
Not squeezing at the top of the movement.
On pulling movements like the Prone Rear Delt Raise, this mistake typically means your arms are doing work that should come from your Rear shoulders (posterior deltoid). Initiate every rep by engaging your Rear shoulders (posterior deltoid) first, then let your arms follow.
Prone Rear Delt Raise — who it's best for
All fitness levels seeking rear delt development.
How to Program the Prone Rear Delt Raise
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.
What are good alternatives to the Prone Rear Delt Raise?
Other Variations
- Incline Prone Rear Raise
- Prone Rear Delt Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Prone Rear Delt Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use light weight for this strict isolation.
- Keep your head neutral on the bench.
- Control the entire range of motion.