Smart Workout Diary

Dumbbell Prone Deltoid Raise

The dumbbell prone deltoid raise is performed face down on a bench while lifting dumbbells out to the sides with a controlled arc. It primarily trains the rear deltoids and also involves the upper back for shoulder stability. It can support shoulder development, posture, and balanced upper-body strength.

Demonstration

Dumbbell Prone Deltoid Raise — demonstration 1
Dumbbell Prone Deltoid Raise — demonstration 2

Instructions

  1. Set up a flat bench and choose light dumbbells. Lie face down with your chest supported, legs stable, and arms hanging straight down beside the bench.
  2. Set your shoulders by keeping your neck neutral, chest supported, and a slight bend in both elbows. Hold the dumbbells with palms facing each other.
  3. Raise the dumbbells out to the sides in a wide arc until your upper arms are roughly in line with your torso or reach a comfortable shoulder-height position. Keep the movement driven by the rear shoulders.
  4. Lower slowly to the starting position without swinging or shrugging, then repeat with steady control.
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 strict control; reduce weight if your torso shifts or momentum is needed.
  2. Keep the neck relaxed. Avoid shrugging toward the ears, which can shift emphasis away from the rear shoulders.
  3. Control the full range. Lift and lower smoothly, stopping before shoulder discomfort or loss of position occurs.
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