Get Strong with Kettlebell Rows: A Guide to Mastering the Upper-Body Exercise

By Stacy Robinson February 19, 2024 1 mins read 119 Views

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Introduction

Now that you've got your own shiny, new kettlebell, what (besides the kettlebell swing) are you supposed to do with it? Try the kettlebell row! The kettlebell row is a challenging upper-body exercise that will fire up your core and test your balance as it works your back.

Mastering the Kettlebell Row

It looks like a simple movement but requires practice to master, so use a lighter weight until you learn the proper form. Dr. Jordan Duncan, DC, owner of Silverdale Sport & Spine in Silverdale, Washington, cautions against a few common mistakes people make when learning how to do kettlebell rows.

Avoid Common Mistakes

As you pull the kettlebell toward your chest, avoid rotating your body at the waist. "The kettlebell row should target the upper extremity and shouldn't incorporate too much motion of the trunk," Duncan says. "Also, avoid shrugging your shoulders toward your ears."

This kind of movement compensation will shift the emphasis away from the back muscles and onto the tops of the shoulders, which are not the intended target of the kettlebell row.

Challenge Yourself

While it will challenge your overall balance and coordination, the kettlebell row is primarily an upper-body strength move that targets the back and shoulders. According to Duncan, the muscles worked during the single-arm kettlebell row include: