Kettlebell Row
Hinge at the hips with a neutral spine and brace the free hand on a bench or your thigh. Row the kettlebell by driving the elbow toward the hip, squeeze the shoulder blade back, then lower under control. The offset handle loads the grip and forearm more than a dumbbell.
Primary muscles: Lats, Upper Back, Rhomboids. Supporting muscles: Biceps, Rear Delts, Core. Equipment: Kettlebell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set the kettlebell beside one foot and hinge at the hips with a neutral spine, bracing the free hand on a bench or the front thigh.
- Grip the handle and let the arm hang long with the shoulder blade relaxed.
- Brace the core and pull the shoulder blade back first.
- Drive the elbow toward the hip until the bell reaches the lower ribs.
- Squeeze the upper back for one count without twisting the torso.
- Lower the bell under control until the arm is fully extended, then repeat and switch sides.
Watch for
- Rotating the torso to heave the bell up.
- Shrugging the shoulder toward the ear.
- Rounding the lower back as the reps get heavy.
Breathing
Exhale as you row, inhale as you lower.
Tip
Keep the bell close to the body; a wide, flared elbow turns the row into a rear delt raise.
Track this exercise in the SmartReps app
Log sets, reps and weight, and follow your progress with the free workout tracker for iOS and Android. AI coaching is available with SmartReps Pro.
Log this exercise in SmartReps
