Kettlebell Floor Lying Rear-Delt Raise
Strengthen your back and shoulders! This exercise targets rear deltoids for better posture and upper body strength.
The Kettlebell Floor Lying Rear-Delt Raise mainly works the shoulders and traps, with help from the back. You'll need: kettlebells.
Required Equipment
Kettlebell Floor Lying Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Kettlebell Floor Lying Rear-Delt Raise Variations and Alternatives
How to do the Kettlebell Floor Lying Rear-Delt Raise
Begin by lying face down on the floor with your legs straight and arms at your sides. Hold a kettlebell in one hand with a neutral grip.
Keep your neck in a neutral position, eyes looking down to protect your spine alignment.
Engage your core and shoulder muscles, preparing for the lift.
Exhale as you raise the kettlebell out to the side, keeping your arm slightly bent at the elbow and lifting it until it is parallel to the floor. Focus on squeezing your shoulder blades together as you lift.
Hold the lifted position for a moment, emphasizing the contraction in your rear deltoids and upper back.
Inhale as you slowly lower the kettlebell back to the starting position with control.
Repeat for the desired number of repetitions before switching to the other arm.
Ensure you select an appropriate weight for the kettlebell that allows you to perform the exercise with proper form and without excessive strain. If new to this exercise, start with lighter weight to master the technique before increasing resistance.
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Kettlebell Floor Lying Rear-Delt Raise FAQs
What muscles does the Kettlebell Floor Lying Rear-Delt Raise work?
The Kettlebell Floor Lying Rear-Delt Raise mainly works the shoulders and traps, with help from the back. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Kettlebell Floor Lying Rear-Delt Raise?
Kettlebells.
What workout day should the Kettlebell Floor Lying Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Floor Lying Rear-Delt Raise variations and alternatives?
Similar exercises include the Barbell Rear-Delt Raise, Dumbbell Floor Lying Rear-Delt Raise, Dumbbell Lying Single-Arm Rear Deltoid Raise and Floor T Raise.
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