Exercise guide
Kettlebell Wide Upright Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This compound movement targets the lateral deltoids and upper traps while engaging the biceps for stability. The wide-elbow path emphasizes shoulder breadth and improves pulling strength with a more joint-friendly trajectory than narrow variations.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees.
- Hold the kettlebell handle with both hands using an overhand grip, allowing it to hang at arm's length in front of your thighs.
- Engage your core and pull your shoulder blades slightly back and down to set a neutral spine.
How to do it
- Exhale as you pull the kettlebell toward your chest, leading the movement with your elbows and flaring them out wide to the sides.
- Continue the pull until the kettlebell reaches mid-chest height, ensuring your elbows remain higher than your wrists at the top.
- Inhale as you slowly lower the kettlebell back to the starting position with a controlled 2-second eccentric phase.
Form checklist
- Keep the kettlebell close to your body throughout the entire movement.
- Ensure elbows stay higher than the wrists at the peak of the contraction.
- Avoid using momentum or swinging your hips to lift the weight.
- Maintain a tall posture without leaning backward as the kettlebell rises.
Pro tips
- Imagine you are trying to pull the handle apart as you lift to maximize lateral deltoid recruitment.
- Focus on 'leading with the elbows' rather than pulling with the hands to minimize bicep dominance and maximize shoulder work.
Make it harder
- Add a 2-second isometric hold at the top of the movement to increase time under tension.
- Perform the eccentric (lowering) phase over 4 seconds to challenge muscle control and stability.
Frequently asked
- What muscles does the kettlebell wide upright row work?
- The kettlebell wide upright row primarily targets the deltoids and trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the kettlebell wide upright row?
- The kettlebell wide upright row uses kettlebell.
- Is the kettlebell wide upright row good for beginners?
- Yes. The kettlebell wide upright row is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Band Incline Y RaiseIntermediate · deltoids, rhomboids, and trapezius
- Barbell High PullIntermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius
- Barbell Overhead ShrugIntermediate · deltoids and trapezius
- Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps