Prone Arm Raises

A shoulder isolation exercise performed face-down where you raise your arms to the sides, targeting the rear delts and upper back.

Instructions

1. Lie face-down on a bench or the floor with your chest against the surface.
2. Extend your arms down by your sides with a slight bend at the elbows.
3. Engage your core and press your hips into the surface for stability.
4. Raise your arms out to the sides to shoulder height.
5. Pause briefly at the top of the movement while squeezing your shoulder blades together.
6. Lower your arms back down in a controlled manner.
7. Keep your head neutral throughout the movement.
8. Repeat for the desired number of repetitions.

Tips

• Maintain a neutral neck position; avoid looking forward.
• Use controlled movements without swinging or momentum.
• Squeeze your rear delts and upper back at the top of each repetition.
• Start without weight and master the bodyweight movement first.
• Breathe out as you raise and breathe in as you lower.
• Keep a slight bend in your elbows throughout the movement.