Dumbbell Prone Rear Delt Swing
Chest down on a low incline bench, straight arms swing a pair of dumbbells in opposite directions, one forward past the head as the other goes back to the hip.
How to do it
Setup
Chest on a low incline bench, feet on the floor behind, a light dumbbell hanging in each hand, arms straight.
Steps
- Swing one arm forward toward head height as the other swings back past the hip.
- Pass back through the hang and switch directions.
- Keep the chest on the pad and the arms straight throughout.
Common mistakes
Letting momentum fling the bells: swing under control, a smooth pendulum. Chest lifting off the pad: keep it down; the bench steadies the body. Bending the elbows to swing higher: keep the arms long and the bells light.
Breathing
Steady throughout; never held.
