Smart Workout Diary

Dumbbell Lateral Raise Prone

The dumbbell prone lateral raise is performed face down on a flat bench while lifting the arms out to the sides. It primarily targets the rear deltoids, with support from the upper back and rotator cuff. This exercise helps build shoulder balance, upper-back control, and pulling posture strength.

Demonstration

Dumbbell Lateral Raise Prone — demonstration 1
Dumbbell Lateral Raise Prone — demonstration 2

Instructions

  1. Set up a flat bench and choose light dumbbells that you can raise without swinging.
  2. Lie face down with your chest supported, legs stable on the floor, and hold the dumbbells below your shoulders with a slight bend in the elbows.
  3. Brace your torso and keep your neck neutral, looking down rather than lifting your head.
  4. Raise both arms out to the sides in a controlled arc until your upper arms are roughly level with your torso.
  5. Pause briefly, then lower the dumbbells slowly to the starting position without relaxing control. Repeat for the planned repetitions.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load. Rear deltoids respond well to controlled repetitions; heavy dumbbells often cause momentum and upper-trap dominance.
  2. Keep a soft bend in the elbows and maintain that angle throughout each repetition.
  3. Do not shrug toward the ears or force the arms higher than a comfortable, controlled range.
  4. Exhale as you raise the dumbbells and inhale as you lower them.
Exercise library