Prone Dumbbell Lateral Raise on Bench
Execution
-
1
Lie face down on a flat bench, with your torso supported by the bench and your legs extended with your toes on the floor.
-
2
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang straight down.
-
3
Inhale and raise your arms out to the sides until they are in line with your shoulders, keeping your elbows slightly bent.
-
4
Briefly hold the top position, then slowly and controllably lower your arms back to the starting position.
-
5
Repeat for the desired number of repetitions.
Benefits
- Improves shoulder stability and mobility.
- Helps create balanced shoulder development.
- Reduces the risk of shoulder injuries by strengthening the surrounding muscles.
- Isolates the lateral deltoids without unnecessarily loading the neck muscles.
Common Mistakes
- ! Lifting and lowering the weights too quickly: Use a controlled movement to achieve maximum muscle activation.
- ! Using weights that are too heavy: This can lead to incorrect form and possible injuries.
- ! Shrugging the shoulders during the exercise: Try to keep your shoulders relaxed and down to isolate the correct muscles.
Introduction
The prone dumbbell lateral raise on a bench is an effective exercise for strengthening and defining the shoulder muscles, particularly the deltoids. This exercise offers a unique way to isolate the lateral parts of the shoulders, while the prone position reduces the chance of compensation by other muscle groups.
Main Muscles
This exercise primarily targets the lateral portions of the deltoids. The trapezius and rhomboids are also lightly engaged for stabilization.
Possible Alternatives
- Standing Lateral Raises: For when you do not have a bench available.
- Seated Lateral Raises: Provides more stability and focus on the shoulders.
- Prone Lateral Raises on an Incline Bench: Changes the angle of the exercise for slightly different muscle activation.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
