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Shoulders · Kettlebell
Kettlebell Rear Delt Row
Kettlebell Rear Delt Row is an intermediate compound strength exercise that works the delts (shoulders), with the middle back, biceps and forearms assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Biceps · Biceps Brachii, Brachialis
- Forearms · Forearm Flexors, Forearm Extensors
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Kettlebell Rear Delt Row
- Stand with your feet shoulder width apart, bend your knees slightly, and hinge forward with a straight back. Hold a kettlebell with both hands, in an overhand grip, and let it hang between your legs.
- Pull the kettlebell upward toward your upper chest while driving your elbows out to the sides.
- Pause briefly at the top and squeeze the back of your shoulders and upper back.
- Lower the kettlebell with control until your arms are extended, then repeat.
Form tips
- Keep your elbows flared outward rather than tucked against your sides.
- Keep your chest up and maintain a stable torso during each repetition.
- Keep your shoulders down and avoid excessive shrugging.
- Exhale as you pull and inhale as you lower.
Kettlebell Rear Delt Row alternatives
More delts exercises
Kettlebell Rear Delt Row FAQ
What muscles does Kettlebell Rear Delt Row work?
Kettlebell Rear Delt Row mainly works the delts in the shoulders (Posterior Deltoids, Trapezius and Rhomboids). The middle back, biceps, forearms, core and lower back work as secondary muscles.
What equipment do you need for Kettlebell Rear Delt Row?
You need a kettlebell.
How many sets and reps of Kettlebell Rear Delt Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Rear Delt Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Kettlebell Rear Delt Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Rear Delt Row?
Other exercises for the delts include Dumbbell Rear Delt Row, Suspension Trainer With Grips Rear Delt Row, Band Standing Rear Delt Row and Suspension Trainer With Grips Single Arm Rear Delt Row.
For developers
Use Kettlebell Rear Delt Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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