Kettlebell Lying Rear Delt Row

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie chest-down (prone) on the bench with your feet braced firmly on the floor for stability.
3. Reach down with one hand to grasp the kettlebell handle using an overhand or neutral grip.
4. Brace your non-working arm against the bench or leg to prevent torso rotation.

How to do it

1. Exhale and pull the kettlebell upward, leading with your elbow and allowing it to flare out away from your ribs to prioritize the rear deltoid.
2. Squeeze your shoulder blade toward your spine at the top of the movement, ensuring your chest stays glued to the bench.
3. Inhale as you lower the kettlebell back to the starting position with a controlled 2-3 second eccentric phase.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your chest firmly pressed against the bench; do not arch your lower back to lift the weight.
• Maintain a neutral neck by looking at a spot on the floor 1-2 feet in front of the bench.
• Ensure your torso remains square to the bench without twisting toward the working side.
• Avoid letting the kettlebell pull your shoulder into excessive protraction at the bottom.

Pro tips

• Think of your hand as a hook and focus on pulling through the elbow to minimize bicep involvement.
• Maintain a slight elbow flare (about 45-60 degrees) to shift the load from the lats to the posterior deltoid and mid-traps.
• Pause for a split second at the peak of the contraction to maximize muscle fiber recruitment.

Make it harder

• Add a 3-second isometric hold at the top of every repetition.
• Slow the lowering phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the kettlebell lying rear delt row work?

The kettlebell lying rear delt row primarily targets the lats and rhomboids, and also works the biceps, deltoids, erector spinae, and trapezius as secondary muscles.

What equipment do you need for the kettlebell lying rear delt row?

The kettlebell lying rear delt row uses kettlebell.

Is the kettlebell lying rear delt row good for beginners?

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

Related exercises

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• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius