Library / Rear Deltoid
Dumbbell Prone Rear Delt Swing
Dumbbell · Isolation · Isolation
Rear Deltoid Upper BackTraps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Rear Deltoid
- Secondary muscles
- Upper Back, Traps
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Hinge forward at the hips or set the cable pulley to eye level.
- Pull your elbows back and outward, focusing on rotating through the rear deltoids and external rotators.
- Pinch your posterior deltoids together at the top of the range of motion.
- Return slowly under 3-second control without using momentum or body sway.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Prone Rear Delt Swing. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Standing Rear Delt Row with Rope | Cable swap | Cable |
| Cable Standing Supinated Face Pull with Rope | Cable swap | Cable |
| Resistance Band Pull-Apart | Bands swap | Bands |
| Resistance Band Shoulder Pass-Through | Bands swap | Bands |
| Reverse Pec Deck Rear Delt Fly | Machine swap | Machine |
| Standing Cable Rear Delt Crossover | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.