Kettlebell Upright Row
Strengthen your shoulders and traps with the Kettlebell Upright Row. Focus on form and controlled movements for best results!
The Kettlebell Upright Row is a compound exercise that mainly works the traps and shoulders, with help from the biceps and forearms. You'll need: kettlebells.
Required Equipment
Kettlebell Upright Row Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Front Shoulder (anterior deltoid)
Secondary
Biceps (biceps brachii); Inner Forearm (wrist flexors)
Kettlebell Upright Row Variations and Alternatives
How to do the Kettlebell Upright Row
Stand with your feet shoulder-width apart, knees slightly bent, and back straight.
Hold a kettlebell with both hands in front of your thighs, palms facing you.
Lift the kettlebell upward leading with your elbows and keeping the kettlebell close to your body.
Raise the kettlebell to chest height, ensuring that your elbows reach a point higher than your forearm.
Pause briefly at the top of the movement, with your shoulders and traps engaged.
Lower the kettlebell back down to the starting position in a controlled fashion.
Keep your core engaged and back straight throughout the exercise to prevent swinging or using momentum.
Repeat for the desired number of repetitions and sets.
Safety Tips: - Avoid lifting the weight too high if it causes discomfort in your shoulders. - Do not use excessive weight that can lead to compromising form or causing injury. - Make sure to warm up properly before performing any weighted exercises.
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Kettlebell Upright Row FAQs
What muscles does the Kettlebell Upright Row work?
The Kettlebell Upright Row mainly works the traps and shoulders, with help from the biceps and forearms. The main muscles are the trapezius and anterior deltoid.
What equipment do you need for the Kettlebell Upright Row?
Kettlebells.
Is the Kettlebell Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Upright Row variations and alternatives?
Similar exercises include the Barbell Shoulder-Grip Upright Row, Upright Row, Barbell Wide-Grip Upright Row and Bottle-Weight Upright Row.
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