Kettlebell Side-Lying Rear Delt Raise
Easy
Expert Advice
The rear delt works hardest near the bottom of this arc. Avoid resting the kettlebell on the floor between reps.
How-to-do Steps
- Lie on your side on the floor with your legs stacked.
- Bend your lower arm and support your head with that hand.
- Grip the kettlebell handle with your upper hand, elbow slightly bent and arm forward.
- Sweep your upper arm upward until your hand is above your shoulder.
- Lower the kettlebell slowly along the same arc, keeping your elbow bend unchanged.
- Complete the prescribed reps on this side, then switch sides and repeat.
Common Mistakes
- Torso rolls backwardFix: keep your hips and shoulders stacked as your arm moves.
- Wrist folds under the kettlebellFix: keep your knuckles aligned with your forearm.
Coach Cues
Keep your shoulders stackedKeep that elbow bendLower slowly
Short reminders to keep in mind during every set.
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Muscles Worked
Kettlebell Side-Lying Rear Delt Raise primarily targets the Shoulders, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Kettlebell
Exercise Type
Strength
Why Level 2?
Easy
Floor support simplifies balance, but the kettlebell arc requires shoulder and wrist control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Kettlebell Side-Lying Rear Delt Raise work?
Kettlebell Side-Lying Rear Delt Raise primarily targets the Shoulders. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Kettlebell Side-Lying Rear Delt Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Kettlebell Side-Lying Rear Delt Raise suitable for beginners?
Yes, Kettlebell Side-Lying Rear Delt Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Kettlebell Side-Lying Rear Delt Raise?
Torso rolls backward: keep your hips and shoulders stacked as your arm moves. Wrist folds under the kettlebell: keep your knuckles aligned with your forearm.
