Kettlebell Bent Over Rows
Bent-over kettlebell row pulling both bells to the ribcage — classic mid-back builder, kettlebell version.
Level: Intermediate
Primary: Back - Upper
Secondary: Biceps
Movement: Compound
Tags: Primary Lift Pull
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Rugby Swimming Wrestling
Target muscles
The latissimus dorsi drive the pull. The rhomboids and middle trapezius retract the scapulae. The posterior deltoids contribute. The biceps and brachioradialis assist. The spinal erectors hold the hinge. The grip and forearms hold the kettlebell handles. The kettlebell version differs from dumbbells in the bell hanging below the handle, which loads the grip differently.
How to perform
Setup
Stand with feet hip-width apart. Hinge forward at the hips to roughly 45 degrees with a flat back. Hold a kettlebell in each hand hanging at arm's length. Trunk braced, lats engaged.
Execution
Drive the elbows back and up to row the kettlebells toward the lower ribcage. Squeeze the shoulder blades together at the top. Lower the kettlebells under control to the fully stretched starting position. The torso stays at the same hinge angle throughout.
Common mistakes
- Standing the torso up to use body english.
- Pulling to the upper chest instead of the lower ribcage.
- Letting the lower back round.
- Pulling primarily with the biceps.
- Cutting the range short.
Progressions and regressions
Regress to chest-supported kettlebell rows. To progress, work pause rows (3-second hold at peak), single-arm kettlebell rows, or move to the heavier loads of barbell rows.
Programming notes
Excellent primary or secondary back lift. 3-4 sets of 8-12 reps, twice a week.
