Kettlebell Incline Row

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie face down on the bench with your chest supported and feet driven into the floor for stability.
3. Reach down to grasp the kettlebells with a neutral grip (palms facing each other), arms fully extended.
4. Retract your shoulder blades slightly to set your starting position.

How to do it

1. Exhale and pull one kettlebell toward your hip, driving your elbow back and keeping it close to your ribcage.
2. Pause for a second at the top, squeezing your shoulder blade toward your spine.
3. Inhale as you lower the weight back down with a controlled 2-3 second eccentric phase.
4. Immediately repeat the movement with the opposite arm, alternating sides for each repetition.

Form checklist

• Keep your chest in constant contact with the bench to prevent using momentum.
• Drive the movement with your elbows rather than pulling with your biceps.
• Maintain a neutral spine by keeping your gaze focused slightly in front of the bench.
• Avoid twisting your torso or shrugging your shoulders toward your ears during the pull.

Pro tips

• Think about pulling the kettlebell 'around' the bench toward your pocket to maximize lat recruitment.
• Focus on a 'mind-muscle connection' by initiating the pull with a scapular retraction before the arm moves.

Make it harder

• Pause for 3 seconds at the top of each rep to increase time under tension.
• Perform a 'dead stop' variation where the kettlebell fully settles on the floor between every alternating rep.

Frequently asked

What muscles does the kettlebell incline row work?

The kettlebell incline row primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, erector spinae, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell incline row?

The kettlebell incline row uses kettlebell.

Is the kettlebell incline row good for beginners?

The kettlebell incline row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Barbell Incline RowIntermediate · lats, rhomboids, and trapezius