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.
Details
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
