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Shoulders

Rear Delt Swing

The Rear Delt Swing is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: rear delts 47%, mid traps 13% and rhomboids 11%.

Level: IntermediateEquipment: DumbbellSingle-joint (isolation)

How to do it

  1. Hold a dumbbell in each hand and hinge forward until the torso is about 45 degrees, back flat, knees soft.
  2. Let the dumbbells hang under the shoulders, palms facing each other.
  3. Swing both arms out to the sides with a quick, controlled drive.
  4. Let the arms reach the level of the back, then lower them under control.
  5. Flow straight into the next rep, keeping the torso angle fixed.

Tips

  • The swing is small and comes from a quick drive, not from the torso bouncing up.
  • Heavier weight than a strict fly is fine, but keep the back flat.
  • Keep the neck neutral and the eyes on the floor.

Common mistakes

  • Standing up with each rep to generate momentum.
  • Rounding the back while swinging.
  • Dropping the weights without control at the bottom.

Muscles worked by the Rear Delt Swing

  • Rear delts Primary47%
  • Mid traps Secondary13%
  • Rhomboids Secondary11%
  • Side delts Minor7%
  • Lower traps Minor6%
  • Rotator cuff Stabilizer6%
  • Spinal erectors (lower back) Stabilizer5%
  • Hamstrings (biceps femoris) Stabilizer3%
  • Triceps (long head) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Holding a hinge adds back and hamstring work. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.

Rear Delt Swing alternatives

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Frequently asked questions

What muscles does the Rear Delt Swing work?

Mainly the rear delts. The mid traps and rhomboids assist.

Is the Rear Delt Swing good for beginners?

The Rear Delt Swing is rated intermediate. If you are new, learn the Bent Over Lateral Raise first and build up from there.

What is a good alternative to the Rear Delt Swing?

For example the Bent Over Cable Rear Delt Fly, Cable Rear Delt Fly and Bent Over Lateral Raise. They train mostly the same muscles, some with different equipment.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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