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Kettlebell Rear Delt Row

Kettlebell Rear Delt Row

The kettlebell rear delt row is a compound exercise that primarily targets the posterior deltoids, rhomboids, and trapezius muscles. It also engages the biceps, triceps, and forearm muscles, making it a great exercise for upper body strength and development. To perform the kettlebell rear delt row, you'll need a kettlebell and a flat bench or sturdy platform. Start by standing with your feet shoulder-width apart, holding the kettlebell in one hand with an overhand grip. Place your opposite knee and hand on the bench, ensuring your back is flat and parallel to the ground. From this starting position, initiate the movement by retracting your shoulder blade and pulling the kettlebell up towards your hip, keeping your elbow close to your torso. Focus on contracting your back muscles throughout the movement and avoid using excessive momentum. Slowly lower the kettlebell back to the starting position and repeat for the desired number of reps before switching sides. Incorporating the kettlebell rear delt row into your workout routine can help improve posture, strengthen the upper back, and enhance overall upper body muscular balance. As with any exercise, it is important to maintain proper form and start with a weight that is suitable for your fitness level. Gradually increase the weight as your strength and technique improve.


  • Hold a kettlebell in each hand, keeping your palms facing each other.
  • Bend your knees slightly, hinge forward at the hips, and keep your back straight.
  • Pull the kettlebells up towards your sides, with your elbows pointing outwards.
  • Squeeze your shoulder blades together at the top of the movement.
  • Lower the kettlebells back down with controlled movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core to stabilize your body.
  • Initiate the movement from your shoulder blades, not your arms.
  • Squeeze your shoulder blades together at the top of the movement.
  • Control the eccentric (lowering) phase of the exercise.
  • Avoid using momentum to lift the kettlebell.
  • Choose a challenging weight that allows you to perform the exercise with proper form.
  • Perform the exercise in a controlled and smooth manner.
  • Take a brief pause at the top of the movement to enhance muscle engagement.
  • Breathe properly by exhaling during the concentric (lifting) phase and inhaling during the eccentric (lowering) phase.

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