Kettlebell Double Rear-Delt Row
Strengthen your rear delts & upper back with this kettlebell row! Improve posture & shoulder stability.
The Kettlebell Double Rear-Delt Row mainly works the shoulders and back, with help from the traps. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Double 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 Double Rear-Delt Row Variations and Alternatives
How to do the Kettlebell Double Rear-Delt Row
Stand beside a flat bench and place one knee and the hand from the same side on the bench for support. Keep your back straight and parallel to the floor.
Hold a kettlebell in your free hand with a neutral grip (palm facing inwards), letting it hang down at arm's length.
Brace your core and keep your upper body stationary throughout the exercise.
Begin by pulling the kettlebell towards your hip, pinching your shoulder blades together. Elbow should move upwards, and it should point towards the ceiling at the top of the movement.
Focus on using your rear deltoids and upper back muscles to perform the row. Avoid using your biceps to lift the kettlebell.
Slowly lower the kettlebell back to the starting position.
Repeat for the desired number of repetitions, then switch sides to work the opposite arm.
Tips: Maintain a controlled tempo, avoiding any jerky movements. Do not rotate your torso as you lift; keep the movement in your arm and shoulder. Ensure you are lifting with the rear deltoids; the movement is not a traditional row but is targeted towards the upper back and rear shoulder area.
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Kettlebell Double Rear-Delt Row FAQs
What muscles does the Kettlebell Double Rear-Delt Row work?
The Kettlebell Double 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 Double Rear-Delt Row?
Exercise bench or kettlebells.
What workout day should the Kettlebell Double Rear-Delt Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Double Rear-Delt Row variations and alternatives?
Similar exercises include the Barbell Bent-Over Row, Dumbbell Seated Rear-Delt Row, Renegade Row and Alternating Kettlebell Row.
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