How to do a Kettlebell Row

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Kettlebell Row

Sets Logged
781,099
Popularity Rank
239th
Difficulty
Beginner
Back Strength
93 mSCORE 10th
Equipment Required

Target muscles worked

Primary Muscles
Back
Secondary Muscles
Lower Back

Instructions for Proper Form

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 Form 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.

Weight & 1 Rep Max Calculator

Average Kettlebell Row standards by male, female, weight, age and height

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
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Reps & Weight

How is this calculated?

Alternative Exercises to Kettlebell Row

Filter By

  1. 1. Dumbbell Row

    Photo of Dumbbell Row being performed
    99.9 mSCORESWAPPED 2,719 TIMES

    This compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.

  2. 2. Dumbbell Bent Over Row

    Photo of Dumbbell Bent Over Row being performed
    94.4 mSCORESWAPPED 2,260 TIMES

    Dumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.

  3. 3. Cable Row

    Photo of Cable Row being performed
    99.8 mSCORESWAPPED 1,614 TIMES

    Cable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.

  4. 4. Lat Pulldown

    Photo of Lat Pulldown being performed
    100 mSCORESWAPPED 1,419 TIMES

    This compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.

  5. 5. Dumbbell Bent Over Reverse Fly

    Photo of Dumbbell Bent Over Reverse Fly being performed
    81.9 mSCORESWAPPED 1,183 TIMES

    Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.

  6. 6. Incline Dumbbell Row

    Photo of Incline Dumbbell Row being performed
    90.5 mSCORESWAPPED 1,051 TIMES

    This is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.

  7. 7. Gorilla Rows

    Photo of Gorilla Rows being performed
    80.1 mSCORESWAPPED 882 TIMES

    Gorilla Rows are a compound exercise that primarily targets the back, but also hits the shoulders, biceps, and traps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. The posture this exercise puts you in can help you develop functional strength outside of just the rowing movement as well.

  8. 8. Machine Row

    Photo of Machine Row being performed
    95.6 mSCORESWAPPED 836 TIMES

    Like other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.

    • Beginner
    • Back
    • Row Machine

  9. 9. Bent Over Barbell Row

    Photo of Bent Over Barbell Row being performed
    97.1 mSCORESWAPPED 787 TIMES

    Bent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.

  10. 10. Kettlebell Alternating Row

    Photo of Kettlebell Alternating Row being performed
    65.1 mSCORESWAPPED 748 TIMES

    Kettlebell Alternating Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. This is a great exercise for building muscle mass and strength.