How to do the Prone Incline Rear Delt Raise
Step by step
- Set an incline bench to about 30-45 degrees and lie face-down with your chest on the pad.
- Let a dumbbell hang straight down from each hand with a slight elbow bend.
- Raise the dumbbells out to the sides in a wide arc, leading with your pinky fingers.
- Lift until your arms are level with your shoulders and squeeze the rear delts.
- Lower under control back to the hanging start position.
The thing people get wrong
The chest-on-bench setup removes momentum, so use light weight. If you have to swing, the load is too heavy.
Coaching cue
Let the dumbbells hang straight down at the start of every rep instead of cutting the bottom short.
Make it easier or harder
- Harder: Pause for two seconds with your arms level at the top.
Muscles worked
- Primary: Rear delts
- Secondary: Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.