• Kettlebell Rear Delt Row

  Novice

  

  

  1

  Stand with your feet shoulder width apart, holding the kettlebell with both hands in front of your thighs.

  2

  Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.

  3

  Lift the kettlebell upwards towards your upper chest and then lower the kettlebell- repeat.

• Kettlebell Single Arm Rear Delt Fly

  Intermediate

  

  

  1

  Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your thighs.

  2

  Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.

  3

  Bring one arm behind you and rest this arm on your back. With the other arm, hold the kettlebell at arms length close to the floor.

  4

  Swing the kettlebell out and up towards the side of your body and then return to centre. Repeat.

• Kettlebell Rear Delt Row (Double)

  Beginner

  

  

  1

  Stand with feet hip-width apart, kettlebell in each hand, hinge at hips.

  2

  Pull kettlebells while flaring your elbows, squeezing shoulder blades. Keep back flat.

• Kettlebell Single Arm Rear Delt Row

  Beginner

  

  

  1

  Hinge at hips with back flat, holding kettlebell under shoulder.

  2

  Pull elbow out and back at a wide angle, targeting rear delt.

  3

  Squeeze at the top, then lower slowly to full stretch.