Prone Lateral Raise

How to do it

1. Set a bench to a low incline and lie face down with a dumbbell in each hand.
2. Rest the chest on the pad, feet on the floor, arms hanging straight down.
3. Raise both arms out to the sides with slightly bent elbows.
4. Stop when the arms are level with the torso.
5. Lower slowly until the arms hang straight down again.

Tips

• Keep the elbows slightly in front of the shoulders so the rear delts lead.
• Keep the chest on the pad throughout.
• Control the lowering phase.

Common mistakes

• Lifting the head and chest off the bench.
• Swinging the arms up with momentum.
• Shrugging the shoulders toward the ears.

Muscles worked by the Prone Lateral Raise

• Rear delts Primary51%
• Mid traps Secondary15%
• Rhomboids Secondary12%
• Side delts Minor8%
• Lower traps Minor6%
• Rotator cuff Stabilizer6%
• Triceps (long head) Stabilizer2%

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.

A pad or bench removes the hinge. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.

Prone Lateral Raise alternatives

Same equipment

• Chest Supported Rear Delt FlyDumbbell
• Incline Rear Delt FlyDumbbell
• Lying Rear Delt FlyDumbbell

Different equipment

• Reverse Pec DeckMachine
• Cable Rear Delt Fly (Cuff)Cable
• Reverse Cable CrossoverCable

Make it harder

• Cable Rear Delt Fly (Cuff)Cable
• Reverse Cable CrossoverCable
• Powell RaiseDumbbell
• Bent Over Cable Rear Delt FlyCable

Frequently asked questions

What muscles does the Prone Lateral Raise work?

Mainly the rear delts. The mid traps and rhomboids assist.

Is the Prone Lateral Raise good for beginners?

Yes. The Prone Lateral 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 Lateral Raise?

For example the Reverse Pec Deck, Cable Rear Delt Fly (Cuff) and Reverse Cable Crossover. They train mostly the same muscles, some with different equipment.

How do you make the Prone Lateral Raise harder?

Add weight or reps, or move on to the Cable Rear Delt Fly (Cuff) and Reverse Cable Crossover.

Sources

• Reinold et al. 2004, JOSPT 34(7):385-394
• Ekstrom et al. 2003, JOSPT 33(5):247-258

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