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Back · Kettlebell
Kettlebell Row
Kettlebell Row is an intermediate compound strength exercise that works the lats (back), with the shoulders, biceps and forearms assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Posterior Deltoids
- Biceps · Biceps Brachii, Brachialis
- Forearms · Brachioradialis, Forearm Flexors, Forearm Extensors
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Transversus Abdominis
How to do Kettlebell Row
- Stand with your feet shoulder width apart, bend your knees, and hinge forward with your back straight. Hold a kettlebell in each hand using a neutral grip and let your arms hang down.
- Pull both kettlebells toward the sides of your abdomen, driving your elbows upward and backward close to your body.
- Pause briefly at the top and squeeze your back muscles while keeping your torso still.
- Lower both kettlebells with control until your arms are extended, then repeat.
Form tips
- Maintain the same torso position throughout each repetition.
- Keep your elbows close to your body as you row.
- Pull the kettlebells toward your abdomen rather than your shoulders.
- Exhale as you pull and inhale as you lower.
Kettlebell Row alternatives
More lats exercises
Kettlebell Row FAQ
What muscles does Kettlebell Row work?
Kettlebell Row mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The shoulders, biceps, forearms, lower back and core work as secondary muscles.
What equipment do you need for Kettlebell Row?
You need a kettlebell.
How many sets and reps of Kettlebell Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Kettlebell Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Row?
Other exercises for the lats include Resistance Band - Cable Row, Dumbbell Renegade Row, Cable Seated Row and Dumbbell Pendlay Row.
For developers
Use Kettlebell Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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