HyperBody
Exercise library · Shoulders

Prone Rear Delt Raise.

Chest-supported rear delt raise that isolates the posterior delts.

BeginnerDumbbells, Incline Bench
Prone Rear Delt Raise
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Rear delts
Secondary
Upper back
The play-by-play

How to do it.

  1. Step 01

    Lie chest-down on an incline bench

  2. Step 02

    Hold light dumbbells hanging straight down

  3. Step 03

    Keep a slight bend in the elbows

  4. Step 04

    Raise the bells out to the sides

  5. Step 05

    Squeeze the rear delts at the top

  6. Step 06

    Lower under control

What separates good from great

Pro cues.

  • Lead with the elbows, not the hands

  • Use light weight for strict form

  • Avoid using the upper traps