Prone Dumbbell Rear Delt Raise (Floor)
Also known as: Dumbbell Floor Rear Delt Raise, Lying Dumbbell Floor Rear Delt Raise, Prone DB Rear Delt Raise (floor), Floor Rear Delt Raise
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Lie face down on the floor with a light dumbbell in each hand and arms extended out to the sides, palms facing the floor or thumbs forward.
- Rest your forehead on the floor or hold the head just off it.
- Raise both arms off the floor with the elbows almost straight, squeezing the shoulder blades together.
- Pause for a moment, then lower slowly back to the floor.
Cues
- Keep the neck neutral and look at the floor.
- Squeeze the shoulder blades back and down.
- Use light dumbbells; the range is short.
Common mistakes
- Lifting the head and chest off the floor with momentum.
- Bending the elbows and rowing the weights.
- Using dumbbells too heavy to lift the arms cleanly.
- Shrugging the shoulders toward the ears.