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Kettlebell Upright Row
Kettlebell upright row pulls the weight from thighs to chest, targeting deltoids, trapezius, and rhomboids for upper body strength and hypertrophy; focuses on controlled vertical pulling to build shoulder width.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Forearms
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 MapShoulders
9/10Medial Delts
Traps
8/10Upper Traps
Biceps
5/10Brachialis
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. Grasp kettlebell handle with both hands overhand, arms extended, weight hanging in front of thighs.
- Lead with elbows to pull kettlebell up, keeping it close to body.
- Drive elbows out and up until kettlebell reaches chest level.
- Squeeze shoulder blades at top.
- Lower kettlebell slowly and controlled back to start.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Lead with elbows
- Keep bar close
- Squeeze scapulae
- Control descent
- Neutral shoulders
Breathing
Inhale during descent; exhale as you pull up while bracing core.
Tempo
2-1-1
Range of Motion
Pull from full arm extension at thighs to elbows at shoulder height with kettlebell at chest; avoid raising elbows above shoulders.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Keep elbows below shoulders to prevent compression
- Use light weight to master form
- Consult professional for pre-existing issues
Spotting
Not typically required; self-spot with light weights or use mirrors for form check.
Common Mistakes
- Pulling elbows too high
- Using momentum
- Rounding shoulders
- Neglecting core brace
- Overloading weight
When to Avoid
- Shoulder impingement
- Rotator cuff issues
- Limited shoulder mobility
Flexibility Needed
- Shoulder flexion to 160 degrees
- Thoracic extension
Build Up First
- Mastery of basic pulling form
- Grip strength competency
Also known as
KB Upright Row, Kettlebell Shoulder Row, Upright Kettlebell Pull
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