# Kettlebell Rear Delt Row

A bent-over row with one kettlebell held in both hands, pulled to the lower chest with the elbows flared wide. Targets the rear delts and upper back.

- Beginner · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-rear-delt-row/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-rear-delt-row/

## Muscles worked

- Rear delts: 9/10
- Upper back: 8/10
- Traps: 6/10
- Rhomboids: 6/10
- Biceps: 4/10
- Forearms: 4/10

## How to do the Kettlebell Rear Delt Row

1. Stand with feet wide, kettlebell on the floor between your feet.
2. Push your hips back and lower your torso, keeping a slight bend in your knees.
3. Pull the kettlebell up towards your lower chest, driving your elbows out wide.
4. Slowly lower the kettlebell back to the starting position.

### Full technique — 7 steps

1. Stand with feet wider than hip width and place the kettlebell on the floor between your feet.
2. Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
3. Grip the kettlebell handle with both hands side by side in an overhand grip.
4. Let the kettlebell hang below your shoulders with arms straight.
5. Row the kettlebell toward your lower chest by driving your elbows out wide.
6. Raise your elbows to about shoulder height without standing the torso up.
7. Lower the kettlebell under control until your elbows are fully extended, keeping the hinge position.

## Common mistakes

- Standing up during the row
- Shrugging shoulders toward ears
- Swinging the kettlebell with the hips
- Pulling elbows too close
- Rounding through the lower back
- Cutting the bottom short

## Form cues

- Keep elbows flared
- Keep torso angle fixed
- Feel rear delts working
- Keep shoulders down
- Let arms fully hang

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Suspension trainer**: [Suspension Trainer Face Pull](https://seto.fit/exercises/suspension-trainer-face-pull/), [Single Arm Suspension Trainer Rear Delt Row](https://seto.fit/exercises/single-arm-suspension-trainer-rear-delt-row/)
- **Barbell**: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/), [Wide Grip Barbell Row](https://seto.fit/exercises/barbell-row-overhand-wide/)
- **Dumbbells**: [Chest Supported Dumbbell Rear Delt Row](https://seto.fit/exercises/chest-supported-dumbbell-rear-delt-row/), [Overhand Grip Dumbbell Bent Over Row](https://seto.fit/exercises/overhand-grip-dumbbell-bent-over-row/)
- **No equipment**: [Supine Elbow Press](https://seto.fit/exercises/supine-elbow-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Chest Supported Resistance Band Row](https://seto.fit/exercises/chest-supported-resistance-band-row/) — Beginner
- **This exercise: Kettlebell Rear Delt Row — Beginner**
- Harder: [Bent Over Dumbbell Face Pull](https://seto.fit/exercises/bent-over-dumbbell-face-pull/) — Intermediate

## Quick answers

### What muscles does the Kettlebell Rear Delt Row work?

Primary: Rear delts 9/10, Upper back 8/10. Also works: Traps 6/10, Rhomboids 6/10, Biceps 4/10, Forearms 4/10.

### Which joints does the Kettlebell Rear Delt Row load?

Lower back: moderate, Shoulder: moderate, Hip: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Kettlebell Rear Delt Row in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Kettlebell Rear Delt Row?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Kettlebell Rear Delt Row?

Suspension trainer: Suspension Trainer Face Pull, Single Arm Suspension Trainer Rear Delt Row. Barbell: Chest Supported Barbell Row, Wide Grip Barbell Row. Dumbbells: Chest Supported Dumbbell Rear Delt Row, Overhand Grip Dumbbell Bent Over Row. No equipment: Supine Elbow Press.

### What is an easier version of the Kettlebell Rear Delt Row?

Chest Supported Resistance Band Row (Beginner).

### What is a harder version of the Kettlebell Rear Delt Row?

Bent Over Dumbbell Face Pull (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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