Kettlebell Floor Lying Rear-Delt Raise
Strengthen your back and shoulders! This exercise targets rear deltoids for better posture and upper body strength.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by lying face down on the floor with your legs straight and arms at your sides. Hold a kettlebell in one hand with a neutral grip.
2. Keep your neck in a neutral position, eyes looking down to protect your spine alignment.
3. Engage your core and shoulder muscles, preparing for the lift.
4. Exhale as you raise the kettlebell out to the side, keeping your arm slightly bent at the elbow and lifting it until it is parallel to the floor. Focus on squeezing your shoulder blades together as you lift.
5. Hold the lifted position for a moment, emphasizing the contraction in your rear deltoids and upper back.
6. Inhale as you slowly lower the kettlebell back to the starting position with control.
7. Repeat for the desired number of repetitions before switching to the other arm.
Ensure you select an appropriate weight for the kettlebell that allows you to perform the exercise with proper form and without excessive strain. If new to this exercise, start with lighter weight to master the technique before increasing resistance.
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