Best Back Workouts With Kettlebells For Women

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About

Kettlebells are versatile equipment used to perform a range of exercises.

Unlike dumbbells, their unique design places the weight away from the handle, making them ideal for dynamic movements such as kettlebell swings and traditional strengthening exercises like goblet squats.

For workouts focused on the back muscles, which play a key role in pulling and shoulder movements, incorporating kettlebells can effectively target areas like the latissimus dorsi, traps, and rhomboids.

While exercise effectiveness does not significantly differ between genders, preferences and physiological characteristics do vary.

To cater to an average demographic of women around 5’5” in height, weighing approximately 140 lbs, and 34 years old, reps and weights are adjusted to suit these parameters.

The level of impact and benefit should always consider individual abilities and variations.

Workout 1

Back, Trapezius

The 4 Best Back Exercises with Kettlebells for Women

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Kettlebell Row
SETS LOGGED
781,099
Back Strength
93 mScore
Back
Kettlebells
The Kettlebell Row is a great exercise for strengthening your back. It involves using one kettlebell, which helps you focus on one side of your body at a time and improves core stability while maintaining posture.
How to do it
The Kettlebell Row is a great exercise for strengthening your back. It involves using one kettlebell, which helps you focus on one side of your body at a time and improves core stability while maintaining posture.
Sets, Reps, Weight
1
8reps
20lbs
2
8reps
20lbs
3
8reps
20lbs
Full Video & Instructions
2. Kettlebell Alternating Row
SETS LOGGED
573,967
Back Strength
91 mScore
Back
Kettlebells
The Kettlebell Alternating Row is a back-strengthening exercise that also works your shoulders and biceps. By alternating lifts, you give each side time to rest and focus, making it effective for building strength and muscle.
How to do it
The Kettlebell Alternating Row is a back-strengthening exercise that also works your shoulders and biceps. By alternating lifts, you give each side time to rest and focus, making it effective for building strength and muscle.
Sets, Reps, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
3. Gorilla Rows
SETS LOGGED
429,620
Back Strength
78 mScore
Back
Kettlebells
Gorilla Rows are a great back exercise that also works your shoulders, biceps, and traps. By alternating sides, you let your muscles recover and focus better on each side during the movement.
How to do it
Gorilla Rows are a great back exercise that also works your shoulders, biceps, and traps. By alternating sides, you let your muscles recover and focus better on each side during the movement.
Sets, Reps, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
4. Kettlebell Sumo High Pull
SETS LOGGED
214,648
Trapezius Strength
44 mScore
Trapezius
Kettlebells
The Kettlebell Sumo High Pull is a powerful exercise that combines a sumo deadlift with a high pull. It works your glutes, hamstrings, and upper back while improving overall strength and explosiveness.
How to do it
The Kettlebell Sumo High Pull is a powerful exercise that combines a sumo deadlift with a high pull. It works your glutes, hamstrings, and upper back while improving overall strength and explosiveness.
Sets, Reps, Weight
1
8reps
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions