Back · Bodyweight
Prone I Raise
How to do the prone i raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a bench or mat with your arms extended straight overhead so your body forms an I shape. With your thumbs pointing up, lift your arms off the floor by contracting your shoulder and upper back muscles. Keep your head neutral and avoid arching your lower back. Lower your arms back down with control after a pause.
- 1Feel your lower traps and mid-back engage as you lift your arms overhead in an "I" shape
- 2Keep your neck neutral and legs relaxed, focusing on scapular movement
- 3Maintain a slight abdominal brace to support the lumbar spine
Common mistakes
- Avoid shrugging your shoulders towards your ears; keep them down and back
- Don't hyperextend your lower back; lift only your arms
- Avoid bending your elbows; keep arms straight to target the correct muscles
Muscles worked
The prone i raise mainly works the lower traps, with the lats and front delts assisting.
- Lower TrapsPrimary
- LatsSupport
- Front DeltsSupport
- Lower BackMinor
- Mid TrapsMinor
Kovo programs the prone i raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.