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All exercises

Kettlebell upright row

Beginner

Kettlebell upright row is a compound kettlebell exercise for the side delts, also working the traps, front delts, and biceps.

What it works

Primary muscle

Side delts

Also works

TrapsFront deltsBiceps

Equipment
Kettlebell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand tall with your feet hip-width apart, holding one kettlebell by the handle with both hands in front of your thighs.
  2. 2Brace your stomach and pull the kettlebell straight up along your body by lifting your elbows up and out.
  3. 3Keep your elbows higher than your hands and stop around chest height, or lower if your shoulders feel pinched.
  4. 4Don't shrug your shoulders toward your ears or swing the weight with your hips.
  5. 5Lower the kettlebell back down under control until your arms are straight.

What to do instead

  • Dumbbell upright rowDumbbell
  • Cable upright rowCable
  • Barbell upright rowBarbell
  • Band upright rowResistance band

Harder variations

  • Kettlebell sumo high pullKettlebell
Logged today · 90 seconds restKettlebell upright row

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