Strength

Seated Kettlebell Rear Delt T

The Seated Kettlebell Rear Delt T targets the rear deltoids, improving posture and shoulder stability. The exercise specifically works under-trained muscles in the upper back, enhancing your workout's effectiveness.
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Seated Kettlebell Rear Delt T instructions
Step-by-step instructions
1
Sit at the edge of a bench and place a kettlebell on each side of your feet.
2
Bend over, keeping your back straight, and grab a kettlebell with each hand.
3
With your arms hanging straight down, lift the kettlebells to the sides, keeping your elbows straight and creating a T-shape with your upper body.
4
Hold this position for a second, then slowly lower your arms back to the starting position.
5
Repeat for the programmed number of reps, maintaining the T-shape at the top of each rep.
Sit at the edge of a bench and place a kettlebell on each side of your feet.
Bend over, keeping your back straight, and grab a kettlebell with each hand.
With your arms hanging straight down, lift the kettlebells to the sides, keeping your elbows straight and creating a T-shape with your upper body.
Hold this position for a second, then slowly lower your arms back to the starting position.
Repeat for the programmed number of reps, maintaining the T-shape at the top of each rep.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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