Step by step instructions, muscle activation and variants for the Kettlebell Prone Rear Delt Swing.
The kettlebell prone rear delt swing is performed lying face down on an incline bench, swinging the kettlebells outward in a wide arc to target the rear deltoids and upper trapezius. The controlled swinging motion provides dynamic stimulus to the posterior shoulder muscles that complements heavier static row work.
Common mistakes content is coming soon.
The Kettlebell 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.