Kettlebell Upright Row

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a kettlebell by the handle with both hands using an overhand grip.
2. Let the kettlebell hang at arm's length in front of your thighs, with your palms facing your body.
3. Engage your core, pull your shoulders back and down, and maintain a slight bend in your knees.

How to do it

1. Exhale as you pull the kettlebell vertically toward your chin, keeping the weight close to your body throughout the movement.
2. Lead the movement with your elbows, ensuring they remain higher than your wrists at the top of the lift.
3. Stop when the kettlebell reaches upper-chest height, pausing for a split second to squeeze the traps and deltoids.
4. Inhale as you slowly lower the kettlebell back to the starting position with a controlled 2-second eccentric phase.

Form checklist

• Keep the kettlebell close to your torso to avoid excessive strain on the shoulder joints.
• Ensure elbows stay higher than the wrists at all times to maximize deltoid engagement.
• Maintain a neutral spine and avoid using momentum or 'swinging' the weight up with your legs.
• Stop the upward pull if you feel any pinching or discomfort in the shoulder joint; do not pull higher than chin level.

Pro tips

• Focus on 'pulling the elbows to the ceiling' rather than just lifting the weight with your hands to better isolate the deltoids.
• Imagine trying to pull the kettlebell handle apart at the top of the movement to increase tension in the lateral deltoids.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to maximize time under tension.
• Perform the movement unilaterally (one arm at a time) to increase core stability demands and address muscle imbalances.

Frequently asked

What muscles does the kettlebell upright row work?

The kettlebell upright row primarily targets the deltoids, and also works the rhomboids and trapezius as secondary muscles.

What equipment do you need for the kettlebell upright row?

The kettlebell upright row uses kettlebell.

Is the kettlebell upright row good for beginners?

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

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