How To Do Kettlebell Row

Kettlebell Row Exercise

Kettlebell Row is an effective exercise to target your lats, rear shoulders, traps, biceps and forearm muscles.

Because you are working each side unilaterally, you will engage your core muscles to stabilise the upper body and support the lower back.

Kettlebell Row builds muscle and also develops coordination, balance and functional strength.

Kettlebell Row How To

  • Stand with your feet shoulder width apart, slight bend on your knees and pick up a Kettlebell.
  • Bent over from the hip to bring the Kettlebell forward and slightly away from the body. The Kettlebell should be in line with your chest. This position isolates the side of the lats.
  • Row the Kettlebell toward your lats and finish at a point where you feel a contraction on the scapulae and a pinch on the rear shoulder.
  • Bring the Kettlebell back to starting position. Make sure you get a nice stretch at the bottom.
  • After completing the reps on one side, bring the Kettlebell to the other hand and work the other side. Maintain the exact position and target the same number of reps.

Form and Technique

Always use strict form when doing a unilateral row because of the need to keep your balance.

When rowing, the shoulder must be kept down to prevent it from rounding over and taking the tension away from the lats.

Maintain a slight bend on your elbow when rowing. If your rowing arm is fully extended and stretched out, you will initiate the row with your bicep and this could expose it to risk of injury.

Variations: Renegade Row, One Arm Dumbbell Row

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Kettlebell Row