Dumbbell Prone Rear Delt Swing

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

1. Hinge forward at the hips or set the cable pulley to eye level.
2. Pull your elbows back and outward, focusing on rotating through the rear deltoids and external rotators.
3. Pinch your posterior deltoids together at the top of the range of motion.
4. 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.