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Kettlebell Row
The Kettlebell Row is a strength exercise with a kettlebell for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
Also known as: kettlebell row single arm
How to do it
- Stand in a staggered stance with a kettlebell on the floor beside the front foot.
- Hinge forward with a flat back and rest the free hand on the front thigh.
- Grip the kettlebell with the working hand, arm straight.
- Row the kettlebell to the hip, elbow close to the body.
- Lower it slowly until the arm is straight.
Tips
- Keep the hips square and the chest facing the floor.
- Squeeze the handle so the bell does not swing.
Common mistakes
- Rotating the torso to lift the bell.
- Letting the upper back round.
- Pulling toward the chest with the elbow flared.
Muscles worked by the Kettlebell Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). One arm pulls further back along the body and the trunk resists rotation. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Kettlebell Row alternatives
Same equipment
Different equipment
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No equipment
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Kettlebell Row work?
Mainly the lats (upper), mid traps and rhomboids. The lats (lower), rear delts, biceps (long head), brachialis and biceps (short head) assist.
Is the Kettlebell Row good for beginners?
The Kettlebell Row is rated intermediate. If you are new, learn the Dumbbell Row first and build up from there.
What is a good alternative to the Kettlebell Row?
For example the Dumbbell Row, Kroc Row and Kettlebell Gorilla Row. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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