Shoulders
Prone I Raise
The Prone I Raise is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: lower traps 27%, mid traps 20% and rear delts 15%.
How to do it
- Set a bench to about 35 degrees and lie face down with a very light dumbbell in each hand.
- Rest the chest on the pad and let the arms hang straight down, thumbs pointing forward.
- Raise both arms straight forward past the head until they are in line with the torso, forming an I.
- Hold for a moment with the shoulder blades pulled down.
- Lower slowly until the arms hang straight down again.
Tips
- Keep the arms shoulder width apart; they move straight up, not out.
- Keep the chest on the pad and the chin tucked.
- Very light weights are enough.
Common mistakes
- Shrugging the shoulders to the ears to reach the top.
- Arching the lower back or lifting the chest.
- Letting the arms drift wide into a Y.
Muscles worked by the Prone I Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Arms overhead in line with the body bias the lower traps. Raising the arms face down into Y, T or W shapes trains scapular retraction and upward rotation: the lower traps lead in the Y, the mid traps in the T, with the rear delt and rhomboids assisting.
Prone I Raise alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Prone I Raise work?
Mainly the lower traps and mid traps. The rear delts and rhomboids assist.
Is the Prone I Raise good for beginners?
Yes. The Prone I Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Prone I Raise?
For example the Prone Trap Raise, Chest Supported Y Raise and Prone Y Raise. They train mostly the same muscles.
How do you make the Prone I Raise harder?
Add weight or reps, or move on to the YTW Raise and TRX Y Fly.
Sources
- Ekstrom et al. 2003, JOSPT 33(5):247-258 (prone raises, lower and middle trapezius)
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