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Shoulders · Kettlebell
Kettlebell Upright Row
Kettlebell Upright Row is an intermediate compound strength exercise that works the delts (shoulders), with the biceps 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
- Delts
- Body part
- Shoulders
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders
- Traps
Secondary muscles
- Biceps
How to do Kettlebell Upright Row
- Stand tall holding a kettlebell by the handle with both hands in front of your thighs.
- Pull the kettlebell up along your body, leading with your elbows.
- Stop when your elbows are at shoulder height.
- Lower slowly and repeat.
Form tips
- Don't raise your elbows above your shoulders.
- Keep the bell close to your body.
Kettlebell Upright Row alternatives
More delts exercises
Kettlebell Upright Row FAQ
What muscles does Kettlebell Upright Row work?
Kettlebell Upright Row mainly works the delts in the shoulders. The biceps work as secondary muscles.
What equipment do you need for Kettlebell Upright Row?
You need a kettlebell.
How many sets and reps of Kettlebell Upright 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 Upright Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Kettlebell Upright 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 Upright Row?
Other exercises for the delts include Barbell Upright Row, Upright Row Cable Resistance Band, Upright Row Ez Bar and Upright Row Dumbbell.
For developers
Use Kettlebell Upright 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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