Bent Over Row (Kettlebell)

How to do it

1. Stand with your feet hip width apart and a kettlebell on the floor by your working-side foot.
2. Soften your knees and hinge forward with a flat back until your torso is close to parallel to the floor.
3. Rest your free hand on your knee and hang the bell from a straight arm, thumb forward.
4. Pull the bell toward your hip, keeping your upper arm close to your ribs, until your elbow passes your torso.
5. Lower the bell under control until your arm is straight again, then finish your reps and switch sides.

Key cues

• Hinge, back flat
• Start the pull with your lats
• Elbow along your ribs
• Shoulders square to the floor
• Slow on the way down

Common mistakes

• Jerking the bell up with momentum
• Standing up taller as you pull
• Twisting your shoulders to lift the bell
• Letting the bell drop on the way down

Muscles worked

Primary

Lats and traps

Secondary

Abs

Equipment

Kettlebell.

Variations

• Bent Over Row (Barbell)

  Barbell · Lats, upper back · Pull

• Bent Over Row (Smith Machine)

  Machine · Lats, upper back · Pull

References

1. BarBend: Upper Body Kettlebell Exercises