Kettlebell Prone Rear-Delt Swing
Strengthen your rear deltoids with this challenging kettlebell exercise. Build shoulder strength and stability!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Positioning: Position a flat bench so you can lie prone (face-down) with your chest at the end of the bench, feet securely on the ground, and room for arm movement.
Grip: Grasp a kettlebell in one hand with an overhand grip.
Starting Position: Lie prone on the bench with your torso stable and arm extended directly under your shoulder, perpendicular to the bench.
Execution: Keeping your arm slightly bent, swing the kettlebell out to the side and up to shoulder height in a controlled arc. Your shoulder blade should move towards your spine.
Pause: Pause at the top of the movement, then lower the kettlebell back to the starting position in a controlled manner.
Repetition: Perform the desired number of repetitions, then switch arms and repeat.
Caution: Make sure to keep the movement controlled, focus on using the rear deltoids, and avoid using momentum to swing the weight. Start with a lighter kettlebell to master the technique before increasing the weight.
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