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How to Do Prone I-Raise — Form, Muscles & Tips

Learn how to do the Prone I-Raise: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie face-down on an incline bench holding light dumbbells, arms extended directly overhead forming an I shape.
  2. Thumbs point upward toward the ceiling.
  3. Raise both arms upward and slightly back, lifting them away from the bench.
  4. Hold briefly at the top, squeezing the lower traps and upper back.
  5. Slowly lower back to the starting position.
  6. Repeat for the desired number of repetitions.