Kettlebell Lying On Floor Rear Delt Raise

Muscles worked

Setup

1. Lie on your side on the floor with your knees bent at a 90-degree angle for stability.
2. Grasp the kettlebell handle with your top hand using a neutral grip (palm facing your body).
3. Extend your arm straight out in front of your chest so the kettlebell rests lightly on the floor.
4. Rest your head on your bottom arm or a small pillow to maintain a neutral cervical spine.

How to do it

1. Exhale and lift the kettlebell in a wide arc toward the ceiling, keeping a slight, fixed bend in the elbow.
2. Continue the lift until your arm is perpendicular to the floor, focusing on pulling with the back of the shoulder rather than the hand.
3. Inhale and slowly lower the kettlebell back to the starting position using a controlled 3-second eccentric phase.
4. Complete the desired number of repetitions on one side before rolling over to switch arms.

Form checklist

• Keep your torso stacked and stationary; do not roll your chest toward the ceiling to move the weight.
• Maintain a consistent elbow angle throughout the entire set.
• Lead the movement with the elbow to ensure rear deltoid dominance.
• Stop the movement if you feel the front of your shoulder rounding forward.

Pro tips

• Visualize pushing the kettlebell away from your body toward the opposite wall to better engage the posterior fibers.
• Pause for one second at the top of the movement to maximize the peak contraction of the rear delt and traps.

Make it harder

• Implement a 'bottoms-up' grip, holding the kettlebell handle so the heavy bell points toward the ceiling to challenge shoulder stability.
• Add a three-second pause at the midpoint of the lowering phase to increase time under tension.

Frequently asked

What muscles does the kettlebell lying on floor rear delt raise work?

The kettlebell lying on floor rear delt raise primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell lying on floor rear delt raise?

The kettlebell lying on floor rear delt raise uses kettlebell.

Is the kettlebell lying on floor rear delt raise good for beginners?

The kettlebell lying on floor rear delt raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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