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Instructions
- Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of your thighs.
- Keep your back straight, chest up, and core engaged.
- Pull the kettlebell vertically along your torso toward your chin.
- Lead the movement with your elbows, keeping them higher than your wrists.
- Pause briefly at the top, then lower the kettlebell back to the starting position in a controlled manner.
Technical Tips
- Avoid swinging or using momentum; prioritize controlled motion.
- Do not let your shoulders shrug excessively.
- Keep wrists neutral and avoid overflexing them during the pull.
- Ensure elbows stay above the kettlebell throughout the lift.
Breathing Tips
- Inhale before you start the lift.
- Exhale as you pull the kettlebell upwards.
- Inhale again as you lower it back down.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Acute neck or upper back pain
- Wrist mobility limitations
The Kettlebell Upright Row is a foundational strength training exercise designed to develop the upper trapezius and shoulder muscles while also engaging the arms and upper back. Using a single kettlebell, this movement involves pulling the weight vertically from hip to chest level, promoting postural control and shoulder stability. It is especially effective for building shoulder width and improving scapular mobility, making it a popular choice among beginners and experienced athletes alike. The compact range of motion and minimal equipment requirement also make it an efficient option for home workouts or minimalist training setups. When performed with proper form, the Kettlebell Upright Row enhances upper-body symmetry, supports functional lifting patterns, and complements a wide range of strength and conditioning programs.
What muscles do I target with the kettlebell upright row?
The kettlebell upright row primarily targets the traps and shoulders, while also engaging the front deltoids, biceps, and forearms for support.
Can beginners perform the kettlebell upright row safely?
Yes, the kettlebell upright row is suitable for beginners when performed with light weight, proper form, and controlled tempo.
Is the kettlebell upright row good for building shoulder size?
Absolutely, this exercise helps develop shoulder width and definition by targeting the deltoids and upper trapezius muscles.
How is the kettlebell upright row different from the barbell version?
The kettlebell upright row offers a more natural wrist position and can reduce strain compared to the barbell variation, making it more joint-friendly.
Should I include kettlebell upright rows in my full-body workout?
Yes, the kettlebell upright row complements full-body routines by strengthening upper-body pulling muscles, improving posture and overall balance.