Kettlebell Upright Row

How to Perform the Kettlebell Upright Row

Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of your waist using an overhand grip on the handle.
Set your shoulders back and down, engage your core, and stand tall.
Pull the kettlebell straight up along the front of your body by driving your elbows up and out to the sides.
Continue pulling until the kettlebell reaches upper chest level and your elbows are at or slightly above shoulder height.
Pause briefly at the top, squeezing the shoulders and traps.
Slowly lower the kettlebell back to the starting position in front of your waist.
Keep the kettlebell close to your body throughout the movement.

Pulling the elbows too high above the shoulders

Stop when your elbows reach shoulder height to minimize the risk of shoulder impingement.

Using momentum and swinging the kettlebell

Use a controlled tempo; if you need to swing, the weight is too heavy.

Letting the wrists bend excessively at the top

Keep your wrists straight and let your elbows lead the movement rather than your hands.

✓Effectively targets both the lateral deltoids and upper traps in a single movement.
✓The kettlebell handle width allows a more natural pulling path than a narrow barbell grip.
✓Builds the shoulder width and upper back thickness needed for a V-taper physique.

●Lead with your elbows, not your hands, to maximize deltoid and trap engagement.
●If you experience shoulder discomfort, try a wider grip on the kettlebell handle or reduce the height of the pull.
●This exercise pairs well with lateral raises for complete shoulder development.

Strength

4-5 sets of 5-6 reps at 80-85% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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