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Prone Lateral Raises 10s · no sound

Prone Lateral Raises

A chest-supported reverse fly on an incline bench, raising two dumbbells out to the sides to load the rear delts.

Primary muscle
Side Delts
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set an incline bench and lie chest-down with a dumbbell in each hand.
  2. Let both arms hang toward the floor with a slight bend in the elbows.
  3. Use a pronated grip so the palms face behind you at the start.
  4. Raise both dumbbells out to the sides until the arms are about parallel to the floor.
  5. Squeeze the rear delts at the top without shrugging the traps to the ears.
  6. Lower under control and repeat without swinging the torso.

Common mistakes

  • Heaving the torso off the pad to swing the dumbbells up.
  • Bending the elbows into a row so the lats take the lift.
  • Using a load so heavy the arms cannot reach a long arc.
  • Shrugging the shoulders toward the ears and handing the work to the upper traps.

Muscles worked

Primary
Side Delts
Secondary
Traps

Same movement, other equipment

Cable Low Single Arm Lateral Raise Beginner Cable Low Single Arm Lateral Raise Side Delts Cable Machine Machine Lateral Raise Beginner Machine Lateral Raise Side Delts Machine Leaning Cable Lateral Raise Intermediate Leaning Cable Lateral Raise Side Delts Cable Machine

Similar exercises

Dumbbell Lateral Raise Beginner Dumbbell Lateral Raise Side Delts Dumbbell Dumbbell Seated Full Lateral Raise Beginner Dumbbell Seated Full Lateral Raise Side Delts Dumbbell Dumbbell Seated Lateral Raises Beginner Dumbbell Seated Lateral Raises Side Delts Dumbbell Leaning Single Arm Lateral Raise Intermediate Leaning Single Arm Lateral Raise Side Delts Dumbbell Lying One-Arm Lateral Raise Beginner Lying One-Arm Lateral Raise Side Delts Dumbbell

Good to know

What muscles does the Prone Lateral Raises work?
Mainly the side delts. It also works the traps.
What equipment do you need for the Prone Lateral Raises?
It uses dumbbells. Without it, the Cable Low Single Arm Lateral Raise and the Machine Lateral Raise train the same muscles the same way.
Is the Prone Lateral Raises good for beginners?
GymVim rates it beginner.

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