Demonstration video
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Get my programHow to do the two-handed kettlebell rear delt row
Instructions
- Stand with feet hip-width apart and place a kettlebell on the floor between your feet.
- Bend at the hips and knees to grip the kettlebell with both hands, keeping your back flat and chest up.
- Hinge your torso forward so it is nearly parallel to the ground, arms extended holding the kettlebell.
- Pull the kettlebell toward your upper abdomen by driving your elbows back and squeezing your shoulder blades together.
- Pause at the top, then slowly lower the kettlebell back down with control.
- Repeat the movement for the desired number of reps.
Technical Tips
- Keep your spine neutral and core braced throughout the movement.
- Avoid using momentum—focus on controlled movement.
- Pull with your elbows, not your hands.
- Keep the kettlebell close to your body during the row.
Breathing Tips
- Inhale as you lower the kettlebell.
- Exhale while pulling the kettlebell up.
Medical restrictions
- Avoid if experiencing acute lower back pain or lumbar instability.
- Not suitable for individuals with active shoulder impingement.
- Consult a healthcare professional if recovering from rotator cuff injury.
Description
The Two-Handed Kettlebell Rear Delt Row is a beginner-friendly exercise that targets the rear deltoids and upper back using a single kettlebell gripped with both hands. This movement is ideal for individuals with limited equipment or those looking to develop foundational strength and posture. The bent-over position emphasizes shoulder blade retraction and scapular stability, helping to correct postural imbalances commonly caused by dominant pressing routines. Holding the kettlebell with both hands ensures symmetrical activation and simplifies the load management, making it accessible for all fitness levels. This exercise is a practical addition to any upper-body or pull-day training program focused on improving shoulder health and upper back definition.
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Description
The Two-Handed Kettlebell Rear Delt Row is a beginner-friendly exercise that targets the rear deltoids and upper back using a single kettlebell gripped with both hands. This movement is ideal for individuals with limited equipment or those looking to develop foundational strength and posture. The bent-over position emphasizes shoulder blade retraction and scapular stability, helping to correct postural imbalances commonly caused by dominant pressing routines. Holding the kettlebell with both hands ensures symmetrical activation and simplifies the load management, making it accessible for all fitness levels. This exercise is a practical addition to any upper-body or pull-day training program focused on improving shoulder health and upper back definition.
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