Kettlebell Rear Delt Row
Kettlebell Rear Delt Row trains 5 of the 18 muscle groups Full Coverage tracks: Rear delts 85%, Mid-back / traps 50%, Forearms 30%, Lower back / erectors 25%, Biceps 25%.
How to do it
- Stand a kettlebell just outside each foot with your feet about hip-width apart.
- Hinge at the hips with a flat back until your torso is close to parallel with the floor, letting your knees bend slightly.
- Take both handles with an overhand grip and let your arms hang straight down from your shoulders.
- Row both bells up by driving your elbows out to the sides, away from your ribs rather than back along them.
- Stop when your upper arms are roughly in line with your shoulders, and squeeze your shoulder blades together.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Rear delts 85%
- Mid-back / traps 50%
- Forearms 30%
- Lower back / erectors 25%
- Biceps 25%
How it compares
Compared with the Bent-Over Reverse Fly, it loads Forearms 30 points higher, Lower back / erectors 25 points higher, Side delts 25 points lower. It needs Kettlebells where the other uses Dumbbells. Compared with the Chest-Supported Kettlebell Row, it loads Mid-back / traps 40 points lower, Lats 35 points lower, Lower back / erectors 25 points higher. It needs Kettlebells where the other uses Kettlebells + Bench.
Other ways to train this
Other exercises for the Rear delts
-
Chest-Supported Kettlebell Row
65%
-
Two-Arm Kettlebell Row
55%
-
One-Arm Kettlebell Row
55%
-
Kettlebell Halo
35%
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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