How To Do & Muscles Worked

kettlebell bent-over rows

The bent-over row is a horizontal pull motion that primarily targets the upper back musculature. Because a static bent-over position is required, the lower back and abdominals also must engage to avoid torso movement.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Kettlebell bent-over rows

Primary Muscles

Traps Upper Back Shoulders

Secondary Muscles

Lower Back Triceps Abs

Exercise Type

Kettlebell icon

How to do kettlebell bent-over rows Properly

Step by Step Guide

Begin standing with the feet hip distance apart and hold a kettlebell in each hand with a neutral grip (palms facing each other).

Hinge the torso forward to 45-degrees with the arms straight and a slight bend in the knees.

Row the kettlebells back and up as you squeeze the shoulder blades together.

Pause for a moment at the top before lowering the kettlebells back down to the start position.

Repeat for the desired repetitions.

Common Mistakes

A common mistake is contracting only the arm muscles and not the back muscles. Instead of simply pulling the arms up and back, focus on contracting your lats - the big back muscle. Squeeze the armpits, pull the kettlebells up and back in an arc motion, and pull the shoulder blades back.


Animation of how to do Kettlebell bent-over rows