A bent-over pulling exercise performed with a kettlebell that works the back muscles through a hip-hinged row.
How to do the Bent Over Row (Kettlebell)#
- Stand with feet about hip-width apart and hold the kettlebell in one hand with a neutral grip.
- Hinge at the hips until your torso is angled forward and maintain a flat, braced spine.
- Let your working arm hang fully extended, then pull the kettlebell upward toward your ribcage by driving the elbow up and back.
- Pause briefly at the top with the elbow close to your side, then lower the kettlebell under control to full arm extension.
- Complete the desired reps on one side, then switch the kettlebell to the other hand and repeat.
Muscles worked#
- Primary: Lats, Upper back
- Secondary: Biceps, Forearms, Rear delts, Traps, Lower back
Common mistakes#
- Rounding the lower back during the hinge.
- Using momentum or jerking the kettlebell instead of controlled reps.
- Allowing the elbow to flare wide away from the body.
- Rotating the torso instead of keeping the shoulders square.
