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Kettlebell Single-Arm Upright Row
Single-arm kettlebell pull that targets medial deltoids and upper traps to build shoulder strength and upper back stability; unilateral variation addresses imbalances.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Medial Delts
Traps
8/10Upper Traps
Traps
6/10Mid Traps
Biceps
5/10Long Head
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, core engaged. Hold kettlebell in one hand with overhand grip hanging at thigh.
- Pull kettlebell upward leading with elbow, keeping it close to body.
- Raise elbow out to side and up, higher than wrist.
- Continue until kettlebell reaches chest level, elbow slightly above shoulder.
- Squeeze shoulder and upper back at top.
- Lower kettlebell slowly back to start.
- Switch arms after reps.
Coaching Tips
Form Cues
- Lead with elbow
- Keep bell close
- Elbow above wrist
- Squeeze at top
- Stay tall
Breathing
Inhale during descent; exhale as you pull upward while bracing core.
Tempo
2-1-1
Range of Motion
From full arm extension at thigh to elbow slightly above shoulder with upper arm under 90 degrees.
Safety
Safety Notes
- Avoid shoulder impingement by limiting elbow height
- Start with light weight to master form
- Stop if shoulder pain occurs
- Maintain neutral spine
- Use controlled motion only
Spotting
Not required; unilateral nature allows self-control, use safeties if needed for heavier loads
Common Mistakes
- Pulling elbows too high
- Jerking the weight
- Rounding shoulders
- Flaring elbows excessively
- Using momentum
When to Avoid
- Shoulder impingement
- Acute neck pain
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Scapular upward rotation
Build Up First
- Basic pulling form
- Core stability competency
Also known as
One-Arm Kettlebell Upright Row, Single Kettlebell Upright Pull
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