Shoulders · Kettlebell
Kettlebell Lying Rear Delt Row
How to do the kettlebell lying rear delt row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie chest-down on a flat bench holding a kettlebell in each hand with arms hanging straight toward the floor. Pull the kettlebells up and out toward your hips with elbows flared wide, driving your shoulder blades together to target the rear delts. Lower under control.
- 1Your rear delts and upper back pulling the kettlebells up and back
- 2Your shoulder blades squeezing together at the top
- 3A controlled stretch as the arms return to hanging
Common mistakes
- Tucking your elbows close; keep them flared to hit the rear delts
- Lifting your chest off the bench or using momentum
- Shrugging your shoulders toward your ears
Muscles worked
The kettlebell lying rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, lats, and lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- LatsSupport
- Lower TrapsSupport
- Upper TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the kettlebell lying rear delt row 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.