How to: Kettlebell row
A kettlebell row targets the upper back and biceps. The single arm kettlebell will target the abs more as you use your core to stabilise your body.
We’re going to show you two different kettlebell rows:
- Single arm kettlebell row (beginner)
- Double kettlebell row (intermediate).
What you'll need: 1 or 2 kettlebells and a chair
How to do a kettlebell row
How to do a single arm kettlebell row
- Stand with your feet hip width apart and the kettlebell between your feet
- Squat down, place one hand on the kettlebell and brace your core to pick it up
- Hold on to a chair with your free hand and step forwards with the opposite leg to the kettlebell
- Hinge at the hips to bend forwards towards the chair, keeping your back straight and dropping the arm you're holding the kettlebell in straight down with your thumb facing inwards
- Rotate your hand so your thumb faces forwards and retract your arm backwards by bending your elbow
- Straighten your arm to return the kettlebell back down and rotate your hand so your thumb faces inwards
- Inhale as your lower the kettlebell and exhale as you lift it up
How to do a double kettlebell row
- Stand with your feet hip width apart and two kettlebells between your feet
- Squat down, put a hand on each kettlebell and brace your core to pick them up
- With your knees slightly bent, hinge at the hips to bend forwards, keeping your back straight and dropping your arms straight down with your thumbs facing inwards
- Rotate your hands so your thumbs face forwards and retract your arms backwards by bending your elbows
- Straighten your arms to return the kettlebells back down and rotate your hands so your thumbs face inwards
- Inhale as your lower the kettlebells and exhale as you lift them up
Last updated Tuesday 24 January 2023
First published on Tuesday 28 April 2020