Kettlebell Lying Rear-Delt Row
Strengthen your back and shoulders with the Kettlebell Lying Rear-Delt Row! Target hard-to-reach muscles for better posture and definition.
The Kettlebell Lying Rear-Delt Row mainly works the shoulders and back, with help from the traps. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Lying Rear-Delt Row Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Kettlebell Lying Rear-Delt Row Variations and Alternatives
How to do the Kettlebell Lying Rear-Delt Row
Position a flat bench and select a kettlebell with an appropriate weight for your strength level.
Lie face down on the bench, ensuring that your chest is flat against the surface and your feet are planted on the floor for stability.
With a neutral grip, grasp the kettlebell in one hand and let it hang straight down to the side of the bench.
Brace your core and keep your head in a neutral position aligned with your spine.
Keeping your elbow slightly bent, exhale and lift the kettlebell out to the side in an arc motion, focusing on squeezing your shoulder blade towards your spine. The movement should primarily come from the shoulder joint.
Lift the kettlebell until it is level with your torso, making sure that the raise comes from your rear delt and back muscles rather than using momentum.
Pause briefly at the top of the movement to ensure maximum contraction of the rear delt.
Slowly lower the kettlebell back to the starting position under control.
Perform the desired number of repetitions for one set, then switch sides and repeat the process with your other arm.
Ensure to maintain proper form throughout the exercise and avoid any jerky movements which could lead to injury.
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Kettlebell Lying Rear-Delt Row FAQs
What muscles does the Kettlebell Lying Rear-Delt Row work?
The Kettlebell Lying Rear-Delt Row mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Kettlebell Lying Rear-Delt Row?
Exercise bench or kettlebells.
What workout day should the Kettlebell Lying Rear-Delt Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Lying Rear-Delt Row variations and alternatives?
Similar exercises include the Barbell Incline Rear-Delt Row, Barbell Bent-Over Row, Dumbbell Floor Lying Rear-Delt Raise and Dumbbell Lying Single-Arm Rear Deltoid Raise.
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