Kettlebell Rear Delt Row
Description
The kettlebell rear delt row is a bent over rowing variation performed with the elbows flared wide rather than tucked. The wide elbow path shifts the work from the lats to the rear delts and rhomboids, building the often-neglected back of the shoulders for balanced shoulder development.
Muscle Group
Equipment Required
Kettlebell Rear Delt Row Instructions
- Hold a kettlebell in each hand and bend forward at the hips with a flat back.
- Allow your torso to come roughly parallel to the floor.
- Let the kettlebells hang straight down from your shoulders.
- Brace your core and pull your shoulders back.
- Row the kettlebells up by driving your elbows out wide and back.
- The path should be more horizontal than a standard row.
- Squeeze your shoulder blades together at the top.
- Lower the kettlebells back down with control to a full stretch.
Kettlebell Rear Delt Row Form & Visual
Kettlebell Rear Delt Row Benefits
- Targets rear delts and rhomboids
- Wide elbow path differs from standard rows
- Builds posterior shoulder strength
- Improves posture
- Strong upper back development
- Useful for shoulder balance work
Kettlebell Rear Delt Row Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle and lower)
- Infraspinatus
- Teres minor
Kettlebell Rear Delt Row Variations & Alternatives
- Bent Over Rear Delt Row
- Face Pull
- Reverse Fly
- Y Raise
