Kettlebell Rear Delt Row
One arm rows a kettlebell out to the side from a knee-and-hand bench support, the elbow flaring wide so the rear delt does the pulling.
How to do it
Setup
One knee and the same-side hand on a flat bench, the other foot on the floor, kettlebell hanging under the shoulder on a long arm.
Steps
- Pull the kettlebell out and up in a wide arc, the elbow traveling sideways.
- Pause at the top, elbow out wide and level with the shoulder.
- Lower until the arm hangs straight again.
Common mistakes
Elbow drifting back to the ribs: a lat row by another name; flare it out. Bell swinging at the bottom: let it settle to a dead hang before the next pull. Shrugging the bell up: neck long; the pull comes from the back of the shoulder.
Breathing
Exhale on the row, inhale lowering.
