Smart Workout Diary

Kettlebell Row

The kettlebell row is a pulling exercise performed from a hip-hinged position, drawing a kettlebell toward the torso. It primarily trains the latissimus dorsi and upper back, with help from the biceps, forearms, and core. It supports upper-body pulling strength, postural control, and back development.

Demonstration

Kettlebell Row — demonstration 1
Kettlebell Row — demonstration 2

Instructions

  1. Set up: Place a kettlebell on the floor and stand with feet about hip width apart.
  2. Hinge forward: Push the hips back, soften the knees, and lean forward while keeping the spine long and the chest open.
  3. Grip the bell: Hold the handle firmly with one hand and let the arm hang beneath the shoulder; brace the abdomen.
  4. Row: Exhale and pull the elbow toward the hip, bringing the kettlebell close to the side of the torso without twisting the body.
  5. Lower with control: Inhale as you extend the arm until the shoulder is controlled and the kettlebell hangs under the shoulder.
  6. Repeat evenly: Complete the chosen repetitions with controlled form, then switch sides if performing one arm at a time.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Keep the spine neutral: Move from the hips rather than rounding the lower back.
  2. Lead with the elbow: Pull toward the hip instead of shrugging the shoulder toward the ear.
  3. Limit torso rotation: Use a load that lets the shoulders and hips remain square.
  4. Control the descent: Do not drop the kettlebell or lose shoulder position at the bottom.
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