Exercise guide
Kettlebell Bent-Over Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral pull targets the lats and mid-back while using a bench for stability, allowing for a greater range of motion and focused muscle contraction. It effectively builds upper body strength and improves posture by engaging the traps and rear deltoids.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a kettlebell on the floor next to a flat bench.
- Place your non-working hand and knee on the bench, ensuring your back is flat and parallel to the floor.
- Step your outer foot back and slightly out to create a stable, tripod-like base.
- Reach down and grip the kettlebell handle with a neutral grip (palm facing the bench).
How to do it
- Exhale and pull the kettlebell toward your hip, driving your elbow back and keeping it tucked close to your side.
- Squeeze your shoulder blade toward the center of your back at the top of the movement for a full contraction.
- Inhale and slowly lower the kettlebell back to the starting position using a controlled 2-second tempo.
- Complete the desired number of repetitions on one side before switching your stance and repeating on the other side.
Form checklist
- Keep your spine neutral and avoid rounding your lower back.
- Keep your shoulders square to the floor; do not rotate your torso to 'cheat' the weight up.
- Ensure your supporting arm has a slight bend to avoid locking the elbow joint.
- Pull the weight toward your hip rather than straight up to your chest to better engage the lats.
Pro tips
- Think about 'pulling with the elbow' rather than the hand to minimize bicep dominance and maximize back engagement.
- Pause for one second at the peak of the movement to emphasize the mind-muscle connection with the trapezius and rhomboids.
Make it harder
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Perform the exercise in a staggered stance without the bench to increase the demand on your core and stabilizers.
Frequently asked
- What muscles does the kettlebell bent-over row work?
- The kettlebell bent-over row primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell bent-over row?
- The kettlebell bent-over row uses kettlebell.
- Is the kettlebell bent-over row good for beginners?
- Yes. The kettlebell bent-over row is a beginner-friendly movement and a strong foundation to build on.