Dumbbell Prone Rear-Delt Swing
Target your rear delts with this isolation exercise! Build shoulder strength with slow, controlled motions.
The Dumbbell Prone Rear-Delt Swing mainly works the shoulders and back, with help from the traps. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Prone Rear-Delt Swing Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers); Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Dumbbell Prone Rear-Delt Swing Variations and Alternatives
How to do the Dumbbell Prone Rear-Delt Swing
Incline bench
1. Setup:
Adjust the incline bench to a comfortable angle. A 30 to 45-degree incline works well.
Select a pair of light to moderate dumbbells. Beginners should start with lighter weights to focus on form.
Positioning:
Lie face down on the incline bench. Your chest should be supported on the bench, and your legs should be hanging off the back.
Keep your feet flat on the ground or the floor for stability.
Hold a dumbbell in each hand, allowing your arms to hang straight down from your shoulders, palms facing each other.
Movement:
Engage your core and keep your neck neutral. Avoid arching your back or straining your neck.
Slowly raise the dumbbells out to the side in a controlled manner. Keep your elbows slightly bent and aim to lift until your upper arms are parallel to the ground.
Squeeze your shoulder blades together at the top of the movement to engage the rear deltoids.
Hold the top position for a brief moment, then slowly lower the dumbbells back to the starting position.
Repetitions:
Perform 10 to 15 repetitions for 2 to 3 sets, resting for about 30 to 60 seconds between sets.
Tips:
Focus on controlled movements to avoid using momentum.
If you experience discomfort in your shoulders or neck, check your form and consider reducing the weight.
Keep your movements slow and deliberate to maximize muscle engagement and minimize the risk of injury.
Dumbbell Prone Rear-Delt Swing FAQs
What muscles does the Dumbbell Prone Rear-Delt Swing work?
The Dumbbell Prone Rear-Delt Swing mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Dumbbell Prone Rear-Delt Swing?
Dumbbells or incline bench.
What workout day should the Dumbbell Prone Rear-Delt Swing go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Prone Rear-Delt Swing variations and alternatives?
Similar exercises include the Bent-Over Shoulder Pendulum, Dumbbell Prone W-Raise, Dumbbell Standing Prone Y-Raise and Dumbbell Reverse Bent-Over Raise.
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