Kettlebell Standing Prone Lateral Raise

Muscles worked

Setup

1. Set an incline bench to a 45 to 60-degree angle.
2. Stand facing the bench and lean your chest firmly against the top of the backrest.
3. Hold a kettlebell in each hand with a neutral grip (palms facing each other), arms hanging straight down.
4. Position your feet shoulder-width apart with a slight bend in the knees for a stable base.

How to do it

1. Exhale as you raise the kettlebells out to your sides in a wide arc until your arms are parallel to the floor.
2. Keep a slight, fixed bend in your elbows throughout the entire range of motion.
3. Pause for a split second at the peak of the movement to emphasize the contraction in the lateral deltoid.
4. Inhale as you slowly lower the kettlebells back to the starting position using a controlled 2-3 second tempo.

Form checklist

• Keep your chest glued to the bench pad to prevent using momentum or swinging.
• Lead the movement with your elbows rather than pulling with your hands.
• Keep your shoulders down and away from your ears to minimize excessive trapezius involvement.
• Maintain a neutral spine and neck by looking at a spot on the floor a few feet in front of the bench.

Pro tips

• Think about pushing the kettlebells 'out' toward the side walls rather than 'up' to maximize lateral deltoid recruitment.
• Because the kettlebell's center of mass is below the handle, focus on the unique leverage that creates a stronger pull at the top of the movement.

Make it harder

• Hold the peak contraction for 2 seconds on every rep to increase time under tension.
• Incorporate 'partials' at the end of a set by performing small pulses in the bottom half of the range of motion.

Frequently asked

What muscles does the kettlebell standing prone lateral raise work?

The kettlebell standing prone lateral raise primarily targets the deltoids, and also works the serratus anterior as secondary muscles.

What equipment do you need for the kettlebell standing prone lateral raise?

The kettlebell standing prone lateral raise uses kettlebell.

Is the kettlebell standing prone lateral raise good for beginners?

Yes. The kettlebell standing prone lateral raise is a beginner-friendly movement and a strong foundation to build on.

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