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Kettlebell Head-Supported Row

Strengthen your back with Kettlebell Head-Supported Rows! This exercise provides great stability and targets your back muscles effectively.

The Kettlebell Head-Supported Row mainly works the back, with help from the traps and shoulders. You'll need: incline bench or kettlebells.

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Required Equipment

Incline Bench
Incline Bench
Kettlebells
Kettlebells

Kettlebell Head-Supported Row Muscles Worked

Primary

Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)

Secondary

Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)

Kettlebell Head-Supported Row Variations and Alternatives

How to do the Kettlebell Head-Supported Row

  1. Adjust an incline bench to around a 30-45 degree angle.

  2. Pick up a kettlebell and stand adjacent to the incline bench.

  3. With your inside leg forward for stability, hinge forward from your hips and place your opposite hand (of the arm holding the kettlebell) on top of the bench for support. Your working arm should hang directly below your shoulder.

  4. Rest your forehead on the top of the bench to keep your head and neck in a neutral position.

  5. Brace your core and keep your spine in a neutral position.

  6. Start by retracting your shoulder blade, then perform a row by pulling the kettlebell upwards towards your hip. Keep your elbow close to your body as you pull.

  7. Squeeze your back muscles at the top of the movement, then slowly lower the kettlebell back to the starting position.

  8. Complete the desired number of reps, ensuring you maintain proper form throughout.

  9. Switch sides and repeat the exercise with the other arm.

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Kettlebell Head-Supported Row FAQs

What muscles does the Kettlebell Head-Supported Row work?

The Kettlebell Head-Supported Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.

What equipment do you need for the Kettlebell Head-Supported Row?

Incline bench or kettlebells.

What workout day should the Kettlebell Head-Supported Row go on?

It belongs on pull day in a push/pull/legs routine.

What are some Kettlebell Head-Supported Row variations and alternatives?

Similar exercises include the Dumbbell Head-Supported Row, Renegade Row, Alternating Kettlebell Row and Alternating Kettlebell Bent-Over Row Twist.

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