Kettlebell Prone Rear-Delt Swing
Strengthen your rear deltoids with this challenging kettlebell exercise. Build shoulder strength and stability!
The Kettlebell Prone Rear-Delt Swing mainly works the shoulders, with help from the back and traps. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Prone Rear-Delt Swing Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)
Kettlebell Prone Rear-Delt Swing Variations and Alternatives
How to do the Kettlebell Prone Rear-Delt Swing
Positioning: Position a flat bench so you can lie prone (face-down) with your chest at the end of the bench, feet securely on the ground, and room for arm movement.
Grip: Grasp a kettlebell in one hand with an overhand grip.
Starting Position: Lie prone on the bench with your torso stable and arm extended directly under your shoulder, perpendicular to the bench.
Execution: Keeping your arm slightly bent, swing the kettlebell out to the side and up to shoulder height in a controlled arc. Your shoulder blade should move towards your spine.
Pause: Pause at the top of the movement, then lower the kettlebell back to the starting position in a controlled manner.
Repetition: Perform the desired number of repetitions, then switch arms and repeat.
Caution: Make sure to keep the movement controlled, focus on using the rear deltoids, and avoid using momentum to swing the weight. Start with a lighter kettlebell to master the technique before increasing the weight.
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Kettlebell Prone Rear-Delt Swing FAQs
What muscles does the Kettlebell Prone Rear-Delt Swing work?
The Kettlebell Prone Rear-Delt Swing mainly works the shoulders, with help from the back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Kettlebell Prone Rear-Delt Swing?
Exercise bench or kettlebells.
What workout day should the Kettlebell Prone Rear-Delt Swing go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Prone Rear-Delt Swing variations and alternatives?
Similar exercises include the Dumbbell Prone Rear-Delt Swing, Kettlebell Floor Lying Rear-Delt Raise, Kettlebell Lying Rear-Delt Row and Kettlebell Double Rear-Delt Row.
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