Kettlebell Prone Rear Delt Swing

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie chest-down on the bench with your feet firmly planted on the floor for stability.
3. Grasp a kettlebell in one hand with a neutral grip (palm facing inward), letting the arm hang straight down.
4. Start with your non-dominant side to identify and address strength imbalances.

How to do it

1. Exhale and swing the kettlebell outward and slightly back in a wide arc, keeping only a slight bend in the elbow.
2. Raise the weight until your arm is roughly parallel to the floor, focusing on the contraction in the back of the shoulder.
3. Inhale and control the kettlebell on the descent, maintaining tension throughout the eccentric phase.
4. Perform the movement with a rhythmic, controlled tempo, avoiding any 'jerking' at the bottom of the swing.

Form checklist

• Keep your chest pressed firmly against the bench to prevent torso rotation.
• Maintain a neutral neck position by looking slightly down at the floor.
• Ensure the movement comes from the shoulder joint, not by swinging the torso.
• Keep the wrist straight and firm throughout the entire range of motion.

Pro tips

• Focus on 'pushing' the kettlebell away from your body toward the side wall to maximize rear delt recruitment.
• Use a 'pinky-up' hand orientation at the top of the movement to further isolate the posterior fibers of the deltoid.
• Pause for a fraction of a second at the peak of the swing to emphasize the mind-muscle connection.

Make it harder

• Add a 2-second isometric hold at the top of every repetition to increase time under tension.
• Slow down the eccentric (lowering) phase to a 3-count to challenge the muscle's stability.

Frequently asked

What muscles does the kettlebell prone rear delt swing work?

The kettlebell prone rear delt swing primarily targets the deltoids, and also works the biceps and rhomboids as secondary muscles.

What equipment do you need for the kettlebell prone rear delt swing?

The kettlebell prone rear delt swing uses kettlebell.

Is the kettlebell prone rear delt swing good for beginners?

The kettlebell prone rear delt swing is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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