Shoulders · Kettlebell
Kettlebell Lying on Floor Rear Delt Raise
How to do the kettlebell lying on floor rear delt raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Lie face down on the floor with a light kettlebell in each hand and arms extended out to the sides. Keeping a slight bend in your elbows, raise the bells out and up until your arms are roughly in line with your shoulders. Squeeze the rear shoulders at the top, then lower under control.
- 1Feel the rear delts and mid-back squeeze as you lift the bells
- 2Keep a soft bend in the elbows and lead with the back of the hands
- 3Pause briefly at the top to feel the contraction across the rear shoulders
Common mistakes
- Do not shrug the traps up toward your ears as you raise
- Avoid using momentum; lift the bells with control
- Do not bend the elbows further to turn it into a row
Muscles worked
The kettlebell lying on floor rear delt raise mainly works the rear delts, with the mid traps assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the kettlebell lying on floor rear delt raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.