Dumbbell Standing Prone Lateral Raise
Isolate your rear deltoids with this variation of the lateral raise. Great for building shoulder strength and definition!
The Dumbbell Standing Prone Lateral Raise mainly works the shoulders, with help from the traps and back. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Standing Prone Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Standing Prone Lateral Raise Variations and Alternatives
How to do the Dumbbell Standing Prone Lateral Raise
Dumbbell Standing Prone Lateral Raise
An adjustable bench
1. Setup:
Adjust the bench to a slight incline and position it so that your torso can rest against it while allowing your arms to hang free.
Starting Position:
Stand behind the bench and grasp a dumbbell in each hand. Bend forward at the hips to position your chest against the bench. Your head should be slightly above the bench.
Let the dumbbells hang straight down at your sides with your palms facing each other.
Body Position:
Keep your feet shoulder-width apart for stability. Your back should remain straight, and your core engaged to maintain control throughout the movement.
Movement:
Begin the raise by lifting both dumbbells out to the sides. Keep a slight bend in your elbows throughout the motion.
Raise the dumbbells until your arms are parallel to the ground or slightly higher, feeling the contraction in your shoulder muscles.
Returning:
Slowly lower the dumbbells back to the starting position in a controlled manner, avoiding any jerking motions.
Repetitions:
Perform 10-15 repetitions, or as comfortable, maintaining good form throughout each repetition.
Breathing:
Inhale as you lift the weights and exhale as you lower them back down.
Finishing Up:
After completing your set, carefully place the dumbbells down, straighten up from the bent position, and take a moment to regain your balance.
Tips:
Focus on using your shoulder muscles to lift the weights, not your back.
Start with lighter weights to master the form before progressing to heavier dumbbells.
Dumbbell Standing Prone Lateral Raise FAQs
What muscles does the Dumbbell Standing Prone Lateral Raise work?
The Dumbbell Standing Prone Lateral Raise mainly works the shoulders, with help from the traps and back. The main muscles are the lateral deltoid and posterior deltoid.
What equipment do you need for the Dumbbell Standing Prone Lateral Raise?
Dumbbells or incline bench.
What workout day should the Dumbbell Standing Prone Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Standing Prone Lateral Raise variations and alternatives?
Similar exercises include the Bent-Over Shoulder Pendulum, Bottle-Weight Lateral Raise, Dumbbell Bent-Over Y-Raise and Dumbbell Front Raise Drive.
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