Dumbbell Prone Rear Delt Swing
Expert Advice
Keep your neck neutral and avoid using momentum; focus on using your rear delts to lift the weights.
How-to-do Steps
- Lie prone on a bench with your chest supported and feet on the ground.
- Hold a dumbbell in each hand with arms extended towards the floor.
- Raise your arms out to the sides, keeping a slight bend in your elbows.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Prone Rear Delt Swing primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Prone Rear Delt Swing work?
Dumbbell Prone Rear Delt Swing primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Prone Rear Delt Swing?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Prone Rear Delt Swing suitable for beginners?
Yes, Dumbbell Prone Rear Delt Swing is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
