Dumbbell Prone Rear Delt Swing
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Dumbbell Incline bench |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
16 similar exercises
Representative exercise: Kettlebell Swing
- Kettlebell Swing
- Standing Back Kick
- Bodyweight Swing
- Bodyweight Invisible Equipment Swing
- Bottle Weighted Swing
- Dumbbell Swing
- Kettlebell Atlas Swing
- Kettlebell Double Swing
- Kettlebell Overhand Grip Swing
- Kettlebell Prone Rear Delt Swing
- Dumbbell One Arm Swing
- Kettlebell One Arm Swing
- Kettlebell Single Arm Swing
- Dumbbell Full Swing
- Kettlebell Full Swing
- Kettlebell Alternating Swing
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Lying Rear Lateral RaiseEasierDumbbell Lying One Arm Rear Lateral RaiseEasierSuspension Reverse FlyHarderSuspension Split FlyHarderSuspension Y-Lateral RaiseSimilar exerciseCable Rear Delt FlySimilar exerciseReverse Pec Deck FlySame muscle · different equipmentBarbell Rear Delt RaiseSame muscle · different equipmentResistance Band 90° External RotationSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.