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Dumbbell Lateral Raise (Prone)
Intermediate - Strength - Isolation
Targeted Muscle Group
Shoulders
Recommended Equipment
Dumbbell
How to do it
The Dumbbell Lateral Raise (Prone) is an effective exercise for targeting the deltoid muscles, particularly the rear delts. Here’s a step-by-step guide to performing this exercise correctly:
Setup:
Set an incline bench to about 30-45 degrees. If you don’t have an incline bench, you can perform this exercise while lying face down on a flat bench or on the floor. Grab a pair of dumbbells with a neutral grip (palms facing each other).
Starting Position:
Lie face down on the bench with your chest supported and feet planted firmly on the floor for stability.
Allow your arms to hang down straight from your shoulders, holding the dumbbells with a slight bend in your elbows.
Execution:
Engage your core and keep your neck in a neutral position (in line with your spine). Lift the dumbbells out to the sides in a wide arc, leading with your elbows and squeezing your shoulder blades together. Raise the dumbbells until your arms are roughly parallel to the floor. Your elbows should remain slightly bent throughout the movement. Pause briefly at the top of the movement, focusing on squeezing your rear delts.
Lowering the Weights:
Slowly lower the dumbbells back to the starting position in a controlled manner, maintaining the slight bend in your elbows. Avoid swinging the weights or using momentum to lift them.
