Kettlebell Double Rear-Delt Row

Stand beside a flat bench and place one knee and the hand from the same side on the bench for support. Keep your back straight and parallel to the floor.

Hold a kettlebell in your free hand with a neutral grip (palm facing inwards), letting it hang down at arm's length.

Brace your core and keep your upper body stationary throughout the exercise.

Begin by pulling the kettlebell towards your hip, pinching your shoulder blades together. Elbow should move upwards, and it should point towards the ceiling at the top of the movement.

Focus on using your rear deltoids and upper back muscles to perform the row. Avoid using your biceps to lift the kettlebell.

Slowly lower the kettlebell back to the starting position.

Repeat for the desired number of repetitions, then switch sides to work the opposite arm.

Tips: Maintain a controlled tempo, avoiding any jerky movements. Do not rotate your torso as you lift; keep the movement in your arm and shoulder. Ensure you are lifting with the rear deltoids; the movement is not a traditional row but is targeted towards the upper back and rear shoulder area.

---