Dumbbell Prone Rear Delt Swing Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Infraspinatus, Trapezius Middle Fibers, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Prone Rear Delt Swing
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Prone Rear Delt Swing
- Lie face down on a bench or the floor with a dumbbell in each hand.
- Extend your arms straight down towards the floor.
- Lift the dumbbells out to the side while 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.
Common Mistakes
- Using too much weight which leads to poor form.
- Hyperextending the back instead of isolating the shoulders.
- Rushing through repetitions without proper control.
Modifications
- Perform the exercise without weights if you're a beginner.
- Use lighter weights to focus on form and control.
Tips
- Keep your core engaged to maintain balance.
- Move slowly to avoid injury and maximize muscle engagement.
- Ensure your head is in a neutral position to avoid strain.
Dumbbell Prone Rear Delt Swing Alternatives
Tags
shoulders
strength
deltoids
muscle building
dumbbells
rear delt
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