Also known as: kettlebell row, two-hand kettlebell row, kb bent over row, kb row, bent-over kettlebell row, bent over kettlebell rows, two handed kettlebell row, standing kettlebell row

What is Kettlebell Bent-Over Row?

The Kettlebell Bent-Over Row is a pulling exercise performed by hinging forward and rowing a kettlebell toward your lower ribs. It mainly works the back and latissimus muscles, with the biceps and forearms assisting. This easy-level exercise is suitable for beginners who can maintain a stable, flat back.

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How to Do Kettlebell Bent-Over Row

  1. Set your stance: Stand with feet about hip-width apart and hold the kettlebell handle with both hands. Keep your knees slightly bent.
  2. Hinge at the hips: Push your hips back and lean your torso forward to about 45 degrees. Keep your back flat and neck aligned.
  3. Let the weight hang: Allow the kettlebell to hang beneath your chest with arms extended. Brace your abdomen and keep your torso steady.
  4. Row to your ribs: Pull your elbows back along your sides until the kettlebell reaches your lower ribs. Squeeze your shoulder blades without shrugging.
  5. Lower with control: Slowly extend your arms to lower the kettlebell. Maintain the same torso angle and avoid rounding your back between repetitions.

Muscle Groups

Biceps, Forearm, Latissimus, Back

Description

Pick up the kettlebell and hinge forward at the hips until your torso is at about 45 degrees. Keep a slight bend in the knees and your back flat. Let the kettlebell hang straight down below your chest with both hands on the handle.

Pull your elbows back and up along your sides until the kettlebell touches your lower ribs. Squeeze your shoulder blades together at the top.

Lower the kettlebell slowly until your arms are straight again. Your torso angle stays the same for every rep.
Movement Group: Pull
Equipment: Kettlebell

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Kettlebell Bent-Over Row?

This exercise strengthens the back and lats while also working the biceps and forearms. The hinged position challenges your ability to brace and hold a stable torso, and using a kettlebell offers a straightforward way to train a pulling movement.

What are common mistakes when doing a Kettlebell Bent-Over Row?

Common mistakes include rounding the back, changing the torso angle during repetitions, shrugging the shoulders, and using momentum to lift the weight. Choose a manageable kettlebell, brace your abdomen, and lower the weight slowly while keeping your spine neutral.

How can I progress or modify the Kettlebell Bent-Over Row?

Start with a lighter kettlebell and focus on steady, controlled repetitions. To progress, gradually increase the weight while keeping good form. If the standing hinge is uncomfortable, try a supported one-arm kettlebell row or use a lighter weight and shorten the range of motion.