Videos
Instructions
- Stand with feet hip-width apart holding a kettlebell in each hand.
- Hinge at the hips to bring your torso nearly parallel to the ground.
- Maintain a neutral spine and engage your core.
- Pull both kettlebells towards your waist while keeping elbows close to your body.
- Pause briefly at the top, then lower the weights under control.
- Repeat for the desired number of reps.
Technical Tips
- Keep your back flat and avoid rounding the spine.
- Control the movement both during the lift and the descent.
- Avoid using momentum—focus on muscle contraction.
- Keep your head aligned with your spine.
Breathing Tips
- Inhale as you prepare and lower the kettlebells.
- Exhale as you pull the kettlebells toward your body.
Medical restrictions
- Lower back injuries or herniated discs
- Shoulder impingement or rotator cuff issues
- Severe core instability or abdominal surgeries
The Kettlebell Neutral Row is a compound strength training exercise designed to develop the upper and mid-back muscles while enhancing core stability and postural control. Executed with a neutral grip, this movement minimizes shoulder strain and places greater emphasis on the lats, rhomboids, and rear deltoids. By using kettlebells, the exercise promotes unilateral balance and improves grip strength, making it ideal for athletes, functional trainers, and fitness enthusiasts. The bent-over position engages the posterior chain and challenges spinal stability, offering both hypertrophy and functional carryover. Suitable for intermediate-level users, the Kettlebell Neutral Row is effective in programs targeting muscle building, posture correction, and strength development. Its adaptable nature allows for integration in circuits, bodybuilding routines, and cross-training workouts. When performed correctly, it reinforces joint integrity, combats imbalances, and supports overall upper-body power.
What muscles do I target with kettlebell neutral rows?
Kettlebell neutral rows primarily target the back muscles, especially the lats and rhomboids, while also working the biceps, rear delts, and forearms for balanced upper-body development.
Is the kettlebell neutral row good for posture?
Yes, the kettlebell neutral row strengthens key postural muscles like the rhomboids and lower traps, helping correct rounded shoulders and support a more upright posture.
Can beginners perform kettlebell neutral rows?
While possible for beginners, the kettlebell neutral row is best suited for those with basic lifting experience due to the need for proper hip hinge mechanics and spinal alignment.
Should I use heavy kettlebells for neutral rows?
Choose a weight that allows full range of motion and strict form—too heavy can compromise posture and reduce the exercise’s effectiveness and safety.
How does the neutral grip benefit my shoulders?
The neutral grip reduces internal rotation of the shoulder joint, lowering the risk of impingement and allowing safer engagement of the back muscles.