Prone Rear Delt Raise

Differentiation: Mechanics

This variation of a rear delt raise is unique. Here is how: you lay your chest on the bench. This position limits your ability to cheat by using momentum to help lift the weight, | (like you might do when performing a Standing Rear Delt Raise). Preventing cheating increases the overall work done by your rear deltoids. This variation of a rear delt raise also requires less balancing | than a standing rear delt raise. Not focussing on balancing allows you to focus intently on each contraction. Maximizing contraction increases the definition of your rear deltoids.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Obtain two dumbbells.

3) Lie on your chest lengthwise on the flat bench - with your head extended over one end

4) ...and your lower legs straddling the other end of the bench, and your feet wide apart.

5) The balls of your feet should be flat on the floor to help maintain stability.

6) Grasp a dumbbell in each hand - with your palm facing the bench.

7) Your arms should be slightly bent.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the dumbbells outward in an airplane-like motion, keeping your arms slightly bent.

3) ...until your arms are parallel to the floor.

4) Once your arms are parallel to the floor, hold this position for a count of one second.

5) Then, inhale as you gradually lower the dumbbells to the starting position.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Try not to swing the dumbbells up (only use your shoulders).

Keep your arms fully extended and straight.

Keep your head up and back flat.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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