Kettlebell Bent-over Row
Expert Advice
Keep your back flat and core engaged throughout the movement to protect your lower back and ensure proper form.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Bend your knees slightly and hinge at the hips to bring your torso nearly parallel to the floor.
- Let the kettlebell hang at arm's length, palm facing your torso.
- Pull the kettlebell to your side, keeping your elbow close to your body.
- Lower the kettlebell back to the starting position with control.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Kettlebell Bent-over Row primarily targets the Lats, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Kettlebell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Kettlebell Bent-over Row work?
Kettlebell Bent-over Row primarily targets the Lats. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Kettlebell Bent-over Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Kettlebell Bent-over Row suitable for beginners?
Kettlebell Bent-over Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
