Variations of Dumbbell Prone Rear Delt Swing
Dumbbell Seated Bent Over Rear Delt Row
Target your rear deltoids with the seated bent-over rear delt row. Strengthen your posterior shoulders for improved posture and balanced muscle
Dumbbell Lying One Arm Rear Lateral Raise
Isolate and strengthen your rear deltoids with the Dumbbell Lying One Arm Rear Lateral Raise. This exercise targets shoulder stability and definition.
Dumbbell Lying One Arm Deltoid Rear
Target your rear deltoids with the dumbbell lying one arm deltoid rear raise. This isolation exercise effectively builds strength and definition in your
Dumbbell Incline Rear Lateral Raise
Perform dumbbell incline rear lateral raises to build strong, sculpted rear deltoids.
Description
A weightlifting exercise that targets the rear deltoid muscles. It involves lying face down on a bench and swinging dumbbells out to the sides.
Save Dumbbell Prone Rear Delt Swing to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Dumbbell Prone Rear Delt Swing
- 1Setup
Lie prone (face down) on an incline bench set to a low angle (e.g., 30 degrees) or a flat bench, allowing your arms to hang straight down towards the floor, holding a light dumbbell in each hand with a neutral grip (palms facing each other).
- 2Setup
Ensure your chest and abdomen are fully supported by the bench, and your head is neutral or slightly extended; allow the dumbbells to hang freely, keeping a slight bend in your elbows.
- 3
Initiate the movement by contracting your rear deltoids, swinging the dumbbells out and up in an arc to the sides until your arms are roughly parallel to the floor, maintaining the slight elbow bend.
- 4
Focus on squeezing your shoulder blades together slightly at the top of the movement, feeling the contraction in your posterior deltoids.
- 5
Slowly and with control, lower the dumbbells back to the starting position, resisting the urge to let gravity drop the weights and maintaining tension in your rear deltoids throughout the eccentric phase.
Tips
- Focus intensely on feeling your rear deltoids contract to lift the weight; avoid using momentum or your traps too much to ensure proper muscle activation.
- Maintain a consistent, slight bend in your elbows throughout the entire movement to isolate the rear deltoids and protect your elbow joints from hyperextension.
- The eccentric (lowering) phase is crucial for muscle growth; control the dumbbells slowly back to the start, aiming for a 2-3 second descent, rather than letting them drop.
- Keep your head in a neutral position, aligned with your spine, to avoid neck strain and maintain proper spinal posture throughout the exercise.
Common Mistakes
- ×Using too much momentum by swinging the weights aggressively rather than controlling them with muscle contraction reduces the effectiveness of the exercise; use lighter weight and focus on deliberate, controlled movement.
- ×Lifting with the traps by shrugging your shoulders upwards instead of isolating the rear deltoids indicates the weight is too heavy or form is incorrect; lower the weight and focus on pulling the dumbbells outwards, not upwards towards your ears.
- ×Straightening the arms completely or locking out the elbows places undue stress on the elbow joint and shifts tension away from the target muscle; maintain a soft, consistent bend in the elbows throughout.
In the Ellim app, Dumbbell Prone Rear Delt Swing unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell prone rear delt swing?
Get Ellim — FreeFrequently Asked Questions
What muscles does Dumbbell Prone Rear Delt Swing work?
Is Dumbbell Prone Rear Delt Swing good for beginners?
What equipment do I need for Dumbbell Prone Rear Delt Swing?
What are the best tips for Dumbbell Prone Rear Delt Swing?
What are common mistakes when doing Dumbbell Prone Rear Delt Swing?
Related Exercises
Dumbbell Rear Lateral Raise
Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing
Dumbbell Rear Lateral Raise (support head)
Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.
Dumbbell Lying Rear Lateral Raise
Target your posterior deltoids with the dumbbell lying rear lateral raise. This exercise isolates the back of your shoulders for improved strength and
Dumbbell Incline T-Raise
Strengthen your posterior deltoids with the dumbbell incline T-raise, a targeted exercise performed on an incline bench.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track every rep of Dumbbell Prone Rear Delt Swing.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free