Prone Rear Delt Raise

Start

Finish

similar: Lying Rear Delt Raise

How to do it

Lie face down on the floor with your forehead resting on a towel and arms straight out to the sides in a T, then lift the hands as high as you can and hold for a second before lowering.

Muscles worked

Primary: shoulders · Also works: traps, rhomboids

Equipment

No equipment

Common mistakes

• Lifting the head and chest off the floor, which makes it a back extension instead
• Letting the arms drift down toward the hips into a Y or an A position
• Rushing the reps — this one only works with a pause at the top

Variations

• Prone raise with thumbs pointed up
• Prone raise holding light water bottles

Can't do this one? Swap it for

• Resistance Band Rear Delt Fly
• Seated Bent-Over Rear Delt Fly
• Wall Slide

Related exercises

• Standing Overhead Pressshoulders
• Pike Push-Upshoulders
• Dumbbell Lateral Raiseshoulders
• Shoulder Controlled Rotationsshoulders
• Face Pullshoulders
• Cable Lateral Raiseshoulders