Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
See how Prone Rear Delt Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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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.
Browse all shoulders exercises
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 12-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Prone Rear Delt 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 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.
Our library labels Prone Rear Delt Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone Rear Delt Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone Rear Delt Raise is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.