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Kettlebell Bent-Over Row
Kettlebell Bent-Over Row is a horizontal pull that targets lats, traps, and rhomboids to build upper back strength and improve posture; commonly performed single- or double-arm for functional fitness.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
6/10Lower Back
5/10Erector Spinae
Forearms
4/10Flexors
Abs
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding kettlebells with neutral grip. Hinge at hips to bend forward with flat back until torso is nearly parallel to floor, knees slightly bent, arms extended.
- Engage core and squeeze shoulder blades.
- Drive elbows back close to body to pull kettlebells toward lower ribs.
- Squeeze back muscles at top of pull.
- Lower kettlebells slowly to full arm extension.
- Maintain flat back and stable hinge throughout.
Coaching Tips
Form Cues
- Keep back flat
- Elbows close to sides
- Squeeze shoulder blades
- Drive with back, not arms
- Core tight always
Breathing
Inhale as you lower the kettlebells; exhale as you pull and squeeze.
Tempo
2-1-1
Range of Motion
From full arm extension below torso to kettlebells reaching lower ribs with shoulder blades fully retracted.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use lighter weight if hip mobility limits flat back
- Stop if dizziness or sharp pain occurs
- Ensure stable footing on even surface
Spotting
Spotting not typically needed; use a mirror or partner for form check on heavy sets, or perform in front of rack for safety.
Common Mistakes
- Rounding the back
- Using momentum to swing
- Flaring elbows out
- Letting head drop forward
- Incomplete shoulder blade squeeze
When to Avoid
- Lower back injuries
- Shoulder impingement
Flexibility Needed
- Hip hinge range for flat back
- Shoulder external rotation
Build Up First
- Master basic hip hinge
- Proper deadlift form basics
Also known as
KB Bent-Over Row, Kettlebell Row, Bent Over Kettlebell Row
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