Exercise Reference
LATERAL PRONE RAISE (REVERSE FLY)
The Lateral Prone Raise (Reverse Fly) is an isolation exercise designed to strengthen the muscles of the upper back and shoulders, particularly the posterior deltoid. Performed by raising the arms outward while positioned face down on a bench or bent forward at the hips, the movement emphasizes shoulder horizontal abduction with minimal involvement from other muscle groups. Proper execution emphasizes controlled arm movement, stable torso positioning, and coordinated activation of the upper back muscles throughout the exercise.
Below is a quick reference overview of the major muscles and joint actions involved in the Lateral Prone Raise (Reverse Fly), followed by practical guidance for performing the exercise safely and effectively.
Joint Action and Muscles Involved
During the Lateral Prone Raise, commonly known as the Reverse Fly, the primary joint action is shoulder horizontal abduction. This involves lifting the arms outward to the sides while lying face down. The exercise primarily targets the posterior deltoids, rhomboids, and trapezius muscles. The lateral motion engages the muscles of the upper back, contributing to improved shoulder aesthetics and overall upper body strength. The Lateral Prone Raise is particularly effective for isolating and strengthening the rear deltoids and promoting balanced muscle development in the
Exercise Execution
Starting Position
Lie face down on a bench or bend forward at the hips while holding a dumbbell in each hand. Allow the arms to hang straight down with a slight bend in the elbows and keep the torso stable.
Movement
Raise the arms outward and upward by moving at the shoulders while maintaining a slight bend in the elbows. Lift the arms until they are approximately level with the shoulders, focusing on controlled movement and upper-back engagement.
Ending Position
Pause briefly at the top of the movement, then lower the arms under control back to the starting position. Maintain a stable torso and controlled motion before beginning the next repetition.
Video Demonstration
This video demonstrates the proper execution of the lateral prone raise (reverse fly), showing controlled shoulder movement, proper arm positioning, and stable torso alignment throughout the exercise.
Safety Considerations
Maintain a stable torso throughout the movement and avoid using momentum to raise the weights, as excessive swinging can place unnecessary stress on the shoulders and lower back. Use a resistance level that allows controlled movement and proper alignment of the arms and shoulders. Keep a slight bend in the elbows to reduce joint strain, and avoid lifting the weights beyond a range that can be controlled with proper form. If discomfort occurs in the shoulders or lower back, stop the exercise and reassess technique before continuing.
Exercise Tips
Focus on Shoulder Movement
Lift the arms by moving at the shoulders rather than using momentum to ensure proper muscle engagement.
Control the Weights
Raise and lower the dumbbells slowly to maintain tension on the upper-back and shoulder muscles.
Maintain a Slight Bend in the Elbows
Keep the elbows slightly bent throughout the movement to reduce stress on the joints.
Stabilize the Torso
Keep the torso steady to prevent unnecessary movement and ensure the target muscles perform the work.
Lateral Prone Raise vs Lateral Dumbbell Arm Raise
The Lateral Prone Raise (Reverse Fly) and Lateral Dumbbell Arm Raise both target the shoulder muscles, but they emphasize different portions of the deltoid and movement patterns.
The Lateral Prone Raise focuses on shoulder horizontal abduction and primarily targets the posterior deltoid along with the upper back muscles.
In contrast, the Lateral Dumbbell Arm Raise emphasizes shoulder abduction and primarily targets the middle portion of the deltoid.
Both exercises are important for balanced shoulder development. The reverse fly targets the rear shoulder and upper back, while the lateral raise develops shoulder width through the middle deltoid.
Related Exercises
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