Step by step instructions, muscle activation and variants for the Dumbbell Lying Prone Shoulder Extension.
The lying prone shoulder extension strengthens the rear deltoids and upper back by moving the arms from a forward position backward while lying face down. The prone position eliminates momentum and isolates the posterior shoulder muscles through a controlled range of motion.
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The Dumbbell Lying Prone Shoulder Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.