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Kettlebell Row
PullCompoundKettlebellIntermediate
Muscles worked
Front
Back
Middle BackBicepsLats
Instructions
- 1Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Kettlebell Row
The kettlebell row combines simple execution with effective back-building, with the kettlebell's shape allowing a natural grip and a smooth path close to the body. Bent over, you pull the kettlebell toward your stomach while retracting the shoulder blade, an accessible movement particularly well suited to home training or as an addition to a classic back program.
check_circleBenefits
- check_circleNatural, comfortable grip thanks to the kettlebell's shape
- check_circleExcellent exercise for home training
- check_circleUnilateral work that corrects imbalances
lightbulbExecution tips
- lightbulbKeep the back flat and the knees slightly bent
- lightbulbPull the elbow back and up, close to the body
- lightbulbAlternate sides so you don't create imbalances
warningCommon mistakes
- warningRounded back throughout the movement
- warningTorso rotation to assist the pull
- warningPulling too fast without controlling the motion
helpFrequently asked questions
Can I replace the kettlebell with a dumbbell?expand_more
Yes, the movement stays identical; the kettlebell just offers a slightly different grip.
How many reps per side?expand_more
Between 10 and 15 reps per side usually suffices for good back work.
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