Lying Rear Delt Raise

An intermediate isolation exercise for the rear deltoids and upper back performed lying prone on a bench, targeting posterior shoulder development.

Instructions

1. While holding a dumbbell in each hand, lie with your chest down on a flat bench.
2. Position your body so your torso is fully supported by the bench from chest to hips.
3. Let your arms hang down on either side of the bench with a slight bend in your elbows.
4. Position your palms in a neutral manner facing your torso toward each other; this is your starting position.
5. Keeping your torso flat on the bench and elbows slightly bent, slowly raise both arms to the sides.
6. Continue the movement until your elbows reach approximately shoulder height and your arms are roughly parallel to the floor.
7. Hold the contracted position at the top for a second, squeezing your rear deltoids and upper back.
8. Maintain your arms perpendicular to your torso and extended throughout the movement.
9. Slowly lower the dumbbells back to the starting position in a controlled manner.
10. Repeat for the recommended amount of repetitions.

Tips

• Keep your torso completely flat on the bench throughout; avoid lifting your hips or rotating your body.
• Move deliberately and controlled; jerky motions reduce rear delt engagement and increase injury risk.
• The prone position eliminates body momentum, forcing your posterior shoulders to do all the work for maximum isolation.
• Lower the dumbbells slowly; the eccentric (lowering) phase is crucial for posterior shoulder development.
• Start with lighter weights than you’d use for other shoulder exercises to maintain proper form and control.
• This exercise is excellent for correcting postural imbalances and developing shoulder stability and strength.