Dumbbell Prone Rear Delt Swing
Description
The dumbbell prone rear delt swing performs rear delt raises lying face down (prone) on an incline bench. The chest-supported position eliminates body english and forces strict rear delt work. The arc-style raise mimics a swinging fly motion that builds the rear delts and upper back.
Muscle Group
Equipment Required
Dumbbell Prone Rear Delt Swing Instructions
- Set a bench to about a 30 degree incline.
- Lie face down (chest on the bench) with a dumbbell in each hand.
- Allow your arms to hang straight down toward the floor.
- Hold both dumbbells with palms facing each other (neutral grip).
- Maintain a slight bend in the elbows.
- Brace your core and squeeze your shoulder blades together.
- Raise the dumbbells out and back in a wide swinging arc.
- Squeeze the rear delts at the top, then lower with control.
Dumbbell Prone Rear Delt Swing Form & Visual
Dumbbell Prone Rear Delt Swing Benefits
- Strict rear delt isolation
- Chest support eliminates body english
- Builds rear delt and upper back size
- Strong rhomboid engagement
- Builds posture muscles
- Useful for shoulder specialization
Dumbbell Prone Rear Delt Swing Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle)
Dumbbell Prone Rear Delt Swing Variations & Alternatives
- Bent Over Reverse Fly
- Face Pull
- Prone Y Raise
- Rear Delt Fly
