Prone Rear Delt Raise.

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

Pro cues.

• Lead with the elbows, not the hands

• Use light weight for strict form

• Avoid using the upper traps

Questions, answered.

What is the Prone Rear Delt Raise?

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

What muscles does the Prone Rear Delt Raise work?

The Prone Rear Delt Raise primarily works your rear delts. It also recruits your upper back as secondary movers.

What equipment do I need for the Prone Rear Delt Raise?

You need dumbbells and an incline bench to perform the Prone Rear Delt Raise.

How many sets and reps should I do for the Prone Rear Delt Raise?

A typical prescription for the Prone Rear Delt Raise is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Prone Rear Delt Raise good for beginners?

Yes. The Prone Rear Delt Raise is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.