Kettlebell Lying Rear-Delt Row

1. Position a flat bench and select a kettlebell with an appropriate weight for your strength level.

2. Lie face down on the bench, ensuring that your chest is flat against the surface and your feet are planted on the floor for stability.

3. With a neutral grip, grasp the kettlebell in one hand and let it hang straight down to the side of the bench.

4. Brace your core and keep your head in a neutral position aligned with your spine.

5. Keeping your elbow slightly bent, exhale and lift the kettlebell out to the side in an arc motion, focusing on squeezing your shoulder blade towards your spine. The movement should primarily come from the shoulder joint.

6. Lift the kettlebell until it is level with your torso, making sure that the raise comes from your rear delt and back muscles rather than using momentum.

7. Pause briefly at the top of the movement to ensure maximum contraction of the rear delt.

8. Slowly lower the kettlebell back to the starting position under control.

9. Perform the desired number of repetitions for one set, then switch sides and repeat the process with your other arm.

10. Ensure to maintain proper form throughout the exercise and avoid any jerky movements which could lead to injury.

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