Kettlebell Upright Row
Description
The kettlebell upright row is a trap and lateral-delt exercise performed by pulling a kettlebell straight up the front of your body to chest height. The kettlebell's offset center of gravity creates a unique loading pattern compared to barbells. Use a wider stance with both hands on the handle for safer execution.
Muscle Group
Equipment Required
Kettlebell Upright Row Instructions
- Hold a kettlebell in front of you at hip height with both hands gripping the handle.
- Stand tall with feet hip-width apart. Brace your core.
- Pull the kettlebell straight up the front of your body by driving your elbows up and out.
- Continue pulling until the kettlebell reaches chest height. Do not pull higher.
- Keep the kettlebell close to your body throughout.
- Squeeze your traps and lateral delts at the top.
- Lower the kettlebell slowly back to the start under control.
- Use moderate weight. Stop immediately if you feel shoulder discomfort.
Kettlebell Upright Row Form & Visual
Kettlebell Upright Row Benefits
- Builds the traps and lateral delts
- Easy to set up at home
- Two-hand grip is shoulder-friendly
- Develops grip strength
- Easy to load progressively
- Useful when no barbell is available
Kettlebell Upright Row Muscles Worked
- Trapezius (upper)
- Lateral deltoid
- Anterior deltoid
- Biceps brachii (secondary)
- Forearms (grip)
