Dumbbell Prone Rear Delt Swing

How to do it

Squeeze the dumbbell handles firmly to keep your wrists straight.

1. 1

   Lie prone on a bench with your chest supported and feet on the ground.

2. 2

   Hold a dumbbell in each hand with arms extended towards the floor.

3. 3

   Raise your arms out to the sides, keeping a slight bend in your elbows.

4. 4

   Squeeze your shoulder blades together at the top of the movement.

5. 5

   Lower the dumbbells back to the starting position with control.

6. 6

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Lifting the dumbbells past shoulder height
• ✕Locking the elbows fully during the raise
• ✕Losing chest contact with the bench pad