How To Do Kettlebell Upright Row

Kettlebell Upright Row Exercise

Kettlebell Upright Row is a compound exercise that targets the lats, rear deltoids, traps, biceps and forearms.

You also have to keep your core tight throughout the exercise.

Kettlebell Upright Row can be included in a back and shoulder workout rotation as a finishing exercise.

Kettlebell Upright Row How To

  • Stand with your feet in a slightly wider than shoulder width position, keep a slight bend on your knees and your core tight.
  • Pick up a Kettlebell by grabbing the handle with both hands. The Kettlebell should be positioned evenly between your legs.
  • Pull your shoulders slight back then row the Kettlebell up toward a point where your elbows are in line with your shoulders.
  • Slowly bring the Kettlebell back to starting position. Resist the weight on the way down. Keep a slight bend on your elbows at the bottom position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Kettlebell Row requires precise technique to get the best results. When rowing, lead with your elbows.

If you can pull your elbows above shoulder level, you will engage the traps more.

Always row the Kettlebell close to your body. If you row in a position where the Kettlebell is away from your body, this will shift tension away from your lats and toward the front shoulders.

Variations: Barbell Upright Row, Dumbbell Upright Row

Routine for Strength: 3 sets x 12-15 reps

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

Kettlebell Upright Row