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Kettlebell Upright Row
A vertical pull exercise using a single kettlebell held by both hands to target the medial deltoids and upper traps. It is used primarily for building shoulder width and hypertrophy.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Biceps
Popularity Score
6
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, Anterior Delts
Traps
7/10Upper Traps
Biceps
5/10Short Head, Brachialis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand upright holding a single kettlebell with both hands in an overhand grip, arms hanging naturally in front of the body. Position feet shoulder-width apart and ensure a stable core brace.
- Initiate the pull by raising the elbows straight up and out to the sides.
- Keep the kettlebell handle close to the body, pulling until the handle reaches chest height.
- Ensure your elbows finish higher than your hands at the peak position.
- Pause briefly at the top to contract the shoulders and traps.
- Slowly and controllably lower the kettlebell back to the starting position.
Coaching Tips
Form Cues
- Lead with the elbows.
- Keep the bell close.
- Tall and tight posture.
- Squeeze the shoulder blades.
Breathing
Inhale during the descent (eccentric phase); exhale forcefully as you pull the kettlebell up. Brace the core throughout the movement.
Tempo
2-1-1
Range of Motion
The lift concludes when the elbows are higher than the hands, and the kettlebell handle is near the upper chest/collarbone level.
Safety
Safety Notes
- Stop the pull before the elbows exceed shoulder height to avoid shoulder impingement.
- Use moderate weight to maintain strict control throughout the lift.
- Individuals with pre-existing shoulder issues should approach this exercise cautiously.
Spotting
Not recommended; use lighter weight or terminate the set if form fails.
Common Mistakes
- Raising the elbows too high, past shoulder level.
- Swinging the torso to generate momentum.
- Grip too wide, turning it into a shrug.
- Letting the weight drop quickly on the eccentric.
When to Avoid
- Acute shoulder impingement or pain
- Severe rotator cuff injury
Flexibility Needed
- Adequate shoulder internal rotation
Build Up First
- Basic scapular control
Also known as
KB Upright Row, Two-Hand Kettlebell Row, Upright Row with Kettlebell
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