Shoulders · Kettlebell
Kettlebell Prone Rear Delt Swing
How to do the kettlebell prone rear delt swing, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Lie chest-down on a flat bench holding a kettlebell in each hand with arms hanging straight toward the floor. With a slight bend in your elbows, swing the kettlebells out and up to the sides until your arms reach torso level, leading with your rear delts. Lower under control.
- 1Your rear delts contracting as you swing the kettlebells out to the sides
- 2Your shoulder blades squeezing together at the top
- 3A controlled lowering with a gentle stretch across the chest
Common mistakes
- Using a hard swing or body momentum to throw the kettlebells up
- Shrugging your shoulders or locking your elbows
- Going above torso level or letting the chest lift off the bench
Muscles worked
The kettlebell prone rear delt swing mainly works the rear delts and mid traps, with the lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the kettlebell prone rear delt swing for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.