Side Plank Rear Delt Raises: The Overlooked Exercise That Builds a Powerful and Stable Golf Swing
If you’re serious about improving your golf swing power, shoulder stability, and core control, it’s time to add the Side Plank Rear Delt Raise to your golf training routine.
This golf-specific movement blends frontal plane core stability with posterior shoulder strength, helping you activate and control the pulling phase of your swing—especially through the transition and follow-through. For golfers aiming to generate clubhead speed without sacrificing control or shoulder health, this is a foundational move.
What Is the Side Plank Rear Delt Raise?
At its core, this is a hybrid movement that combines the lateral core engagement of a side plank with a rear delt raise, which targets the posterior shoulder and upper back musculature. You’re training your shoulder girdle and scapular stabilizers under the demand of core control and anti-rotation.
How it’s performed:
- Begin in a modified or full side plank position, with your bottom elbow directly under your shoulder.
- With the top arm extended straight in front of your torso, hold a light dumbbell or resistance band.
- Raise the arm back at shoulder height in a reverse fly motion, squeezing your shoulder blade as you lift.
- Control the descent, and repeat without allowing your hips to drop or rotate.
Why Golfers Should Care: The Biomechanical Benefits
The Side Plank Rear Delt Raise isn’t just a gimmicky combination—it directly transfers to essential swing mechanics. Here’s how:
1. Frontal Plane Core Stability
Golfers often train in the sagittal (forward-back) or transverse (rotational) planes, but frontal plane control is critical for maintaining posture and resisting unwanted lateral sway during the swing. This exercise trains your obliques, glute medius, and quadratus lumborum—all key for side-to-side stability.
2. Posterior Chain and Scapular Control
The pulling motion during the golf swing—especially in the transition and follow-through—relies heavily on the posterior deltoid, rhomboids, and rotator cuff muscles. This exercise strengthens the “braking system” of your swing, improving shoulder stability and helping prevent overuse injuries.
3. Rotational Control
Even though this movement isn’t overtly rotational, the side plank challenges your ability to resist unwanted rotation, helping you build the torso-pelvis separation necessary for powerful swings.
Who Should Use It?
This movement is ideal for:
- Golfers who slice due to upper body dominance and lack of posterior chain control
- Players recovering from shoulder instability or imbalances
- Anyone looking to improve pelvic control and trunk stability during the swing
How to Program It Into a Golf Workout
- Sets/Reps: 2–3 sets of 8–12 reps per side
- Tempo: Slow and controlled on both the concentric and eccentric phases
- Progressions: Increase load, extend hold at the top of the raise, or move from modified side plank to full side plank
You can pair this with rotary core movements like cable lifts, or anti-rotation holds like Pallof presses for a comprehensive golf shoulder and core circuit.
Common Mistakes to Avoid
- Letting the hips sag: Keep your body in a straight line for optimal core engagement.
- Using momentum: This is a controlled strength movement—avoid swinging the weight.
- Neck compensation: Make sure your upper trap isn’t taking over the movement.
Final Thoughts: Why This Matters for Golf
Golfers spend a lot of time focusing on rotation—but the real magic is in controlling rotation through core stability and strong shoulders. The Side Plank Rear Delt Raise delivers both, making it an essential part of any golf performance program.
If you’re building a more powerful, efficient, and injury-resistant swing, start incorporating exercises like this to train the body the way the golf swing demands—in multiple planes, with control, power, and purpose.
Want more golf-specific workouts like this one?
This exercise is just one of the dozens of targeted golf exercises in our PinSeeker Performance Program—a 6-week, lifetime-access golf workout program designed to build mobility, strength, and power exactly where you need it.
🏌️♂️ Swing with more rotation and less pain
🏋️♀️ Improve strength, flexibility, and balance
⛳️ Play more consistently, regardless of age or experience
✅ One-time purchase
✅ Lifetime access
✅ Golf-Specific workouts you can do anywhere
Train smarter, swing stronger, and see real gains on the course with PinSeeker!
