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Shoulders · Intermediate

Kettlebell Rear Delt Row

Horizontal pulling drill that develops back strength and scapular control using a kettlebell, with emphasis on the shoulders, latissimus muscles, upper back and biceps.

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Exercise overview

Training details

ShouldersUpper BackBiceps

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with your feet shoulder-width apart, holding a kettlebell in each hand.
  2. 02Bend slightly at the hips and knees, keeping your back straight.
  3. 03Raise the kettlebells to your sides, squeezing your shoulder blades together.
  4. 04Pause for a moment, then lower the kettlebells back to the starting position.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Chest Supported Incline RowRelated variationKettlebell Chainsaw RowRelated variationChest-Supported Dumbbell Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFace PullComparable substituteCable Chest Supported RowComparable substituteSeated Cable RowComparable substituteLat PulldownComparable substituteDumbbell Pullover

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