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Kettlebell Rear Delt Row
Bent-over kettlebell row that targets rear deltoids and upper back to build shoulder stability and posture; used for upper body strength and hypertrophy.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lats
6/10Biceps
4/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand feet shoulder-width apart, hinge at hips with back straight, hold kettlebells in neutral grip hanging down.
- Engage core and pull kettlebells toward lower rib cage.
- Drive elbows up and out at 45-60 degrees.
- Squeeze shoulder blades together at top.
- Hold contraction for one second.
- Lower kettlebells slowly to start position.
- Repeat for reps.
Coaching Tips
Form Cues
- Squeeze blades together
- Elbows flare slightly
- Keep back flat
- Lead with rear delts
- Maintain neutral spine
Breathing
Inhale during lowering, exhale as you pull and squeeze.
Tempo
2-1-2
Range of Motion
From full arm extension below shoulders to elbows at torso height with shoulder blades retracted.
Safety
Safety Notes
- Avoid jerking motions
- Start with light weight
- Keep neck neutral
- Hinge properly at hips
- Consult doctor for shoulder issues
Spotting
Spotting not required; use lighter weights if alone
Common Mistakes
- Using momentum to swing
- Rounding back
- Pulling with biceps only
- Flaring elbows too wide
- Dropping head forward
When to Avoid
- Shoulder impingement
- Lower back strain
- Acute rotator cuff injury
Flexibility Needed
- Hip hinge mobility
- Shoulder external rotation
Build Up First
- Basic rowing form
- Core bracing technique
Also known as
KB Rear Delt Row, Bent-Over Kettlebell Rear Delt Row, Kettlebell Rear Deltoid Row
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