Kettlebell Row
The Kettlebell Row primarily works the Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary activation of the Biceps Brachii (Long Head), Brachialis, Posterior Deltoid and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a kettlebell compound exercise at intermediate difficulty.
Row a kettlebell to hip height while in a bent-over position with one arm.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Latissimus Dorsi, Rhomboids, Trapezius (Middle) |
| Secondary | Biceps Brachii (Long Head), Brachialis, Posterior Deltoid |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Posterior Deltoid (shoulders)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Pull weight toward torso, squeezing shoulder blades together. Return to starting position under control. Repeat. Comments: Perform equal reps on each side.
Alternative Exercises
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