# Prone Horizontal Abduction

URL: https://heatsy.app/ex/prone-horizontal-abduction

Also known as: Prone Shoulder Horizontal Abduction, Prone Horizontal Shoulder Abduction

Body region: Shoulders, Back

## Muscles

- Main: Deltoid, Infraspinatus
- Helps: Teres Minor, Trapezius, Rhomboids
- Holds: Erector Spinae

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Lie face down on a flat bench with one arm hanging straight down toward the floor, holding a light dumbbell.
2. Keep the elbow nearly straight and your head resting in line with the spine.
3. Raise the arm out to the side until it is level with your shoulder and body.
4. Pause for a moment, then lower slowly to the start.

### Cues

- Lead with the elbow and keep the arm long.
- Squeeze the shoulder blade toward the spine at the top.
- Keep the weight light and the tempo slow.

### Common mistakes

- Swinging the weight up with momentum.
- Lifting the arm above shoulder level.
- Bending the elbow to turn it into a row.
- Twisting the torso to get the hand higher.

## Alternatives

- [Dumbbell T Raise](https://heatsy.app/ex/dumbbell-t-raise)
- [Chest-Supported Rear Delt Fly](https://heatsy.app/ex/chest-supported-rear-delt-fly)
- [Rear Delt Fly](https://heatsy.app/ex/rear-delt-fly)