Exercise guide
Lying Prone Shoulder Extension
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Lying Prone Shoulder Extension is a targeted isolation movement that builds strength in the posterior deltoids, lats, and the long head of the triceps. It is highly effective for improving shoulder postural stability and rear-chain muscle definition without placing stress on the lower back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down (prone) on a flat bench or a firm mat with your forehead resting down to maintain a neutral spine.
- Hold a dumbbell in each hand using a neutral grip (palms facing your torso).
- Extend your arms fully toward the floor with a slight, soft bend in the elbows.
- Engage your core and squeeze your glutes to keep your lower body anchored and stable.
How to do it
- Exhale as you lift the dumbbells back and upward toward your hips, keeping your arms straight and close to your sides.
- Continue the movement until your arms are slightly above the level of your torso, focusing on pulling through the shoulders.
- Pause for one second at the top to maximize the contraction in the rear delts and lats.
- Inhale as you slowly lower the weights back to the starting position using a controlled 2-second eccentric tempo.
Form checklist
- Keep your forehead down to avoid straining the cervical spine.
- Ensure the movement comes from the shoulder joint rather than bending at the elbows.
- Keep your shoulders depressed (away from your ears) throughout the entire set.
- Avoid swinging the weights or using momentum to lift.
Pro tips
- Think about 'reaching' your hands toward your heels to ensure you are engaging the lats and depressing the scapula.
- Focus on the mind-muscle connection by imagining you are squeezing a pencil between your shoulder blades at the peak of the extension.
Make it harder
- Add a 3-second isometric hold at the top of each rep to increase time under tension.
- Perform the exercise on a chest-supported incline bench to increase the range of motion and gravity's resistance at the start.
Frequently asked
- What muscles does the lying prone shoulder extension work?
- The lying prone shoulder extension primarily targets the triceps, and also works the deltoids, erector spinae, lats, and rhomboids as secondary muscles.
- What equipment do you need for the lying prone shoulder extension?
- The lying prone shoulder extension uses dumbbell.
- Is the lying prone shoulder extension good for beginners?
- The lying prone shoulder extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.