Kettlebell Bent Over Row
Description
The kettlebell bent over row is a horizontal pulling exercise performed holding a kettlebell in each hand (or one) while hinged forward at the hips. The thick KB handle adds grip challenge, and the kettlebells' offset weight distribution provides a slightly different stimulus than dumbbells.
Muscle Group
Equipment Required
Kettlebell Bent Over Row Instructions
- Hold a kettlebell in each hand. Stand with feet hip-width apart.
- Hinge forward at the hips until your torso is roughly 45 degrees from horizontal.
- Let the kettlebells hang at arm’s length. Brace your core. Lock in your back angle.
- Row both kettlebells up by driving your elbows back along your sides.
- Pull the kettlebells to your lower ribs. Squeeze your shoulder blades together.
- Pause briefly at the top. Squeeze your back hard.
- Lower under control. Maintain your torso angle throughout.
- Repeat for the desired number of reps. Use straps for heavy loading if needed.
Kettlebell Bent Over Row Form & Visual
Kettlebell Bent Over Row Benefits
- Builds the back with a different stimulus than dumbbells
- Thick KB handle builds grip strength
- Trains the lats, mid-traps, and rear delts
- Easier setup than barbell rows
- Allows heavy loading at home
- Carries over to all pulling strength
Kettlebell Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Forearms and grip
- Erector spinae (isometric)
Kettlebell Bent Over Row Variations & Alternatives
- Dumbbell Bent Over Row
- Barbell Bent Over Row
- One-Arm Dumbbell Row
- Kettlebell Suitcase Deadlift
- Single-Arm Kettlebell Row
- Pause Kettlebell Row
