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Best Chest And Back Workouts With Kettlebells For Women

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About

Kettlebells are versatile free weights with the unique feature of the weight being offset from the handle, making them suitable for dynamic exercises such as kettlebell swings and goblet squats.

Exercises focusing on the chest target the pectoral muscles through movements like presses and flys, while back exercises primarily involve pulling actions like rows and pull-ups.

The combination of chest and back exercises ensures a balanced approach to strengthen opposing muscle groups, enhancing overall upper body strength.

Repetitions and weights can be personalized based on benchmarks tailored to individuals, such as women averaging 5'5", 140 lbs, and 34 years old, acknowledging that capabilities may vary.

By incorporating kettlebells in this workout, you can effectively achieve fitness goals while engaging multiple functional movement patterns.

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The 3 Best Chest and Back Exercises with Kettlebells for Women

Ranked By

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

  • 1. Kettlebell Row

    Kettlebell Row demonstration video — proper form for this exercise.
    SETS LOGGED
    781,099
    Back Strength
    93 mScore
    Back
    Photo of Kettlebells
    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

    1. Stand with your feet hip-width apart, holding a kettlebell in your left hand.
    2. Bend your hips back until your torso is at a 45-degree angle to the floor.
    3. Pull the kettlebell up towards your torso by bending your left elbow.
    4. Lower the kettlebell back to the starting position and repeat on the other side.
    Sets, Reps, Weight
    1
    8reps
    20lbs
    2
    8reps
    20lbs
    3
    8reps
    20lbs
    Full Video & Instructions

  • 2. Kettlebell Alternating Row

    Kettlebell Alternating Row demonstration video — proper form for this exercise.
    SETS LOGGED
    573,967
    Back Strength
    91 mScore
    Back
    Photo of Kettlebells
    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

    1. Stand with feet shoulder-width apart and knees slightly bent.
    2. Hold a kettlebell in each hand at your sides, palms facing you.
    3. Bend at your hips to lean your torso forward, keeping kettlebells under your shoulders.
    4. Lift one kettlebell towards your body by pulling your elbow back.
    5. Pause briefly at the top, then lower the kettlebell back down.
    6. Switch to the other side and repeat.
    7. Keep your core tight and back straight throughout.
    Sets, Reps, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

  • 3. Gorilla Rows

    Gorilla Rows demonstration video — proper form for this exercise.
    SETS LOGGED
    429,620
    Back Strength
    78 mScore
    Back
    Photo of Kettlebells
    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

    1. Stand behind two kettlebells with your feet wider than shoulder-width apart.
    2. Engage your core and hinge at the hips, bending forward with a straight back until your chest is over the kettlebells.
    3. Keep your back straight and look forward.
    4. Grab a kettlebell in each hand with your palms facing each other.
    5. Pull one kettlebell off the ground using your back and shoulders, keeping the other kettlebell on the floor.
    6. Hold for a moment, then lower the kettlebell back down with control.
    7. Put the raised kettlebell back on the floor and switch to the other side.
    Sets, Reps, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

Alternative Workouts

Alternative Chest and Back Workouts for Women

Alternative Workouts with Kettlebells for Women