Prone I Raise
The Prone I Raise primarily works the Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Infraspinatus and stabilizer support from the Erector Spinae. It is a dumbbell isolation exercise at beginner difficulty.
The Prone I Raise is an beginner isolation exercise performed with dumbbell, following a vertical push movement pattern. It primarily targets the Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary engagement of the Infraspinatus. This is a bilateral pushing movement, meaning both sides work together to generate force.
Lie face down and raise dumbbells directly overhead to form an I shape.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Infraspinatus |
Muscles Worked
The Posterior Deltoid, Trapezius (Middle), and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Infraspinatus assists as a secondary mover, contributing to force production without bearing the primary load. The Erector Spinae act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
How to Perform
Preparation
- Stand or sit with upright posture.
- Grasp dumbbells with firm grip.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Posterior Deltoid, Trapezius (Upper), Trapezius (Middle).
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid, Trapezius (Middle), Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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