Bent Over Kettlebell Row: Video Tutorial & Exercise Guide
| Workout | Bent Over Kettlebell Row |
| Primary Muscle Group | Lats |
| Secondary Muscle Group | Traps |
| Equipment Required | Kettlebell |
| Force Type | Pull |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Bent Over Kettlebell Row: Video Tutorial & Exercise Guide
Secondary Muscles Group
Bent Over Kettlebell Row: Step-by-Step Guide
- Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in one hand. Slightly bend your knees and hinge at the hips, lowering your torso until it is almost parallel to the floor. Keep your back straight and core engaged.
- Step 2: Let the kettlebell hang toward the floor, with your arm fully extended. Keep your shoulder blades pulled back and your head in a neutral position.
- Step 3: Begin the row by pulling the kettlebell toward your lower ribcage, leading with your elbow. Keep your elbow close to your body as you lift the kettlebell.
- Step 4: Squeeze your back muscles at the top of the movement, then slowly lower the kettlebell back to the starting position in a controlled motion.
- Step 5: Repeat for the desired number of repetitions before switching to the other arm.
Bent Over Kettlebell Row: Overview
The Bent Over Kettlebell Row is a compound exercise that strengthens the upper back, lats, traps, and rhomboids while also engaging the core and biceps. This movement targets the muscles responsible for pulling and helps improve posture and shoulder stability.
The unilateral (one-sided) nature of the kettlebell row helps correct muscle imbalances and ensures that each side of the body is working independently, making it a great addition to any strength training or functional fitness routine.
Bent Over Kettlebell Row: Benefits
This exercise is excellent for improving upper body strength, particularly in the back muscles. The rowing movement helps build stronger lats and rhomboids, which are essential for good posture and preventing shoulder injuries. Additionally, the bent-over position engages the core, making this a full-body movement that also strengthens your stabilizing muscles.
The use of a kettlebell adds an extra challenge due to its unique center of gravity, requiring you to maintain balance and control throughout the movement.
Bent Over Kettlebell Row: Pro Tips & Advanced Techniques
Focus on keeping your back flat and your core engaged throughout the movement to avoid rounding your spine. Keep your elbow close to your body as you row to engage your lats fully. For an extra challenge, pause for a second at the top of the row to squeeze your back muscles before slowly lowering the kettlebell. You can also increase the difficulty by performing the row while standing on one leg to improve balance and core strength.
Bent Over Kettlebell Row: Progression Plan
Beginner
Intermediate
Advanced
Bent Over Kettlebell Row: Frequently Asked Questions (FAQs)
What muscles do Bent Over Kettlebell Rows target?
+This exercise primarily targets the upper back muscles, including the lats, traps, and rhomboids, while also engaging the biceps and core.
Can beginners perform Bent Over Kettlebell Rows?
+Yes, beginners can start with lighter weights to focus on form and gradually increase the resistance as they build strength.
How can I make Bent Over Kettlebell Rows more challenging?
+Increase the weight, pause at the top of the movement for added time under tension, or perform the exercise while balancing on one leg to engage the core further.
What are common mistakes to avoid during Bent Over Kettlebell Rows?
+Avoid rounding your back or letting your torso drop too low. Keep your back flat, your core engaged, and perform the row with slow, controlled movements to avoid using momentum.
How often should I include Bent Over Kettlebell Rows in my routine?
+Include this exercise 2-3 times per week as part of your back or upper body routine to build strength and muscle in the back and biceps.
