Step by step instructions, muscle activation and variants for the Dumbbell Prone Rear Delt Swing.
An isolation exercise performed lying face down that targets the rear deltoids through a swinging arc. With the chest supported on a bench or the floor and arms hanging freely, the dumbbells are swung outward and upward to strongly contract the posterior deltoids and upper back.
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The Dumbbell Prone Rear Delt Swing is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.