How to do a Kettlebell Row

Authored by Fitbod

About Kettlebell Row

Sets Logged
723,839
Popularity Rank
244th
Difficulty
Beginner
Back Strength
63 mSCORE 30th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Kettlebell Row is a compound exercise that primarily targets the back. The use of a single kettlebell, and the position of your torso adds instability to the movement, and forces you to brace your core to maintain good posture. In addition, targeting one side at a time allows you to focus your attention on that side which can improve muscle activation, and help prevent any compensating for strength discrepancies between sides.

  1. Stand upright with your feet hip width apart with your left arm extended at your side holding a kettlebell.
 Bend your hips backwards to create a 45 degree angle with your torso to the floor holding the kettlebell with an extended left arm underneath your shoulder.
 Pull your left elbow up past your side until the kettlebell reaches your torso.
 Return to the starting position and repeat with the opposite side.

Common Mistakes

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

  • Don’t Use Momentum

    Extending your lower back can help you move more weight by recruiting additional muscle groups to help you build momentum. Keep your torso stable by engaging your core, and limit your movement to the desired exercise. You may need to reduce your weight to maintain proper form.

  • Back Flat

    Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight