Rear Delt Dumbbell Swings
Coached by JustinAlso called: Rear Delt Swings
- Primary
- shoulders
- Equipment
- dumbbell
- Mechanic
- isolation
- Force
- pull
- Category
- strength
Power (rear delt) — the one heavier "swing" PR for the rear head.
Execution
Face-down on an incline bench, dumbbells roughly 2× your normal bent-lateral weight. Arms straight, swing them out as far as you can — it only moves about 15°, and that's the point. Two PR sets of 12–15.
The cue that matters
Arms straight, swing out as far as you can — the range is short by design.
Common mistake
Trying to turn it into a full lateral raise; the heavy load only works because the arc is short — force a bigger arc and the traps and momentum take over.
Arm & Delt Specialization — Day 3 (Shoulders + Arms).