What Muscles Are Worked With The Kettlebell Row? Unlock Your Strength and Endurance
If you are new to the exercise world or are even more experienced and are looking for a pulling exercise that maximizes the back, shoulders, and biceps in one big movement, then you’ve come to the right place. In this article, we will discuss everything you need to know about various kettlebell row exercises such as what muscles are worked with each, how to perform them, and the main benefits you’ll get from properly performing them.
Key Takeaway – The kettlebell row is an effective exercise for targeting the back, shoulders, and biceps muscles. It is a horizontal pull exercise that works both the pulling and pushing muscles of the body while also engaging the core to maintain stability. Additionally, this exercise can be used as part of a comprehensive workout program to build strength and improve muscular endurance. With proper form and technique, the kettlebell row can help you reach your fitness goals. So give it a try today and see how great this exercise can feel!
Kettlebell Row Variations
Several variations of kettlebell rows can be used to vary your training program and help you achieve your fitness goals. No matter which variation you choose, kettlebell rows are an excellent exercise for building core strength and improving overall mobility. With proper form and consistent practice, you can enjoy all the benefits of these exercises and more.
One variation of kettlebell rows is the single-arm kettlebell row or bent-over row, which is a popular exercise for building upper body strength and conditioning.
To perform a kettlebell row, stand with your feet hip-width apart and hold a kettlebell in one hand. Bend your knees slightly and lean forward from the hips to begin the motion, keeping your back straight and core engaged throughout.
Bend at the knees slightly and hinge forward at the hips until your torso is parallel with the ground. Engage your core muscles to maintain a straight line between your head, shoulders, and back.
From this position, pull a kettlebell up to your chest using your back and shoulder muscles while keeping everything else still. As you pull up, make sure to engage your core muscles to further stabilize your body.
As you lower the weight back down to starting position, control the weight and keep your arms close to your body. Repeat this exercise for the desired number of reps on one side before switching sides and repeating on the other arm.
Further Reading: The Interesting History of Kettlebells
In addition to the single-arm or bent-over row, other variations of this exercise target specific muscles. The renegade row is an advanced upper-body exercise that requires both strength and coordination to help you use two kettlebells and perform a pushup between each rep.
To perform the renegade row, begin in a high plank position with your feet hip-width apart, holding two kettlebells slightly wider than shoulder-width apart.
Maintain a straight line between your head, shoulders, and back, and engage your core. Bend one arm to lower the kettlebell towards the ground while keeping your body rigid and straight throughout.
As you pull up with the same arm, press through your other palm and opposite shoulder blade to keep your body stable while maintaining tension in the core.
Return to starting position and repeat on the other side for the desired number of reps. Another variation of this exercise is the single-arm renegade row which works one side at a time to target and strengthen the same muscles as the two-hand version but with more intensity.
Double kettlebell rowing is another great exercise for developing upper body strength and power. This horizontal pulling exercise is similar to the single-arm kettlebell row but allows you to use heavier weights, as well as target both sides of your body simultaneously.
To perform this variation of the kettlebell row, start by standing with your feet hip-width apart, holding two kettlebells slightly wider than shoulder-width apart. This exercise requires core stability so be sure to engage your core muscles throughout this motion to maintain a straight line between your head, shoulders, and back.
Bend both arms to lower the kettlebells towards the ground while keeping your body rigid and straight throughout. As you pull up with both arms, press through your palms and shoulder blades to keep your body stable while maintaining tension in the core. Return to starting position and repeat for the desired number of reps.
The kettlebell high pull is another powerful upper-body movement that can be performed with one or two kettlebells and is done by explosively pulling the weight from the floor to chest height.
To perform this exercise properly, begin with your feet slightly wider than hip-width apart and hold the kettlebell(s) directly in front of your chest. Keeping your back flat, engage your core and bend at the knees to lower into a partial squat position.
Explode through your legs and use the momentum to drive the weight upwards as you pull it close to your chest while engaging your shoulder muscles. As the weight reaches chest height, allow it to drop back down to starting position and repeat for the desired number of reps.
The kettlebell suitcase row is another horizontal pull exercise that works the back, shoulders, and core muscles. To perform this exercise properly, begin with your feet hip-width apart and hold a kettlebell in one or both hands in front of your thighs. Hinge at the hips to lower your torso until it is almost parallel to the floor while keeping your back flat.
Engage your core muscles and pull the kettlebell up towards one side of your chest as you squeeze your shoulder blades together before lowering it back down to starting position.
Repeat on the same side for the desired number of reps before switching sides and repeating on the other arm. This exercise can be a great way to develop strength and stability through the core muscles as well as strengthen the back and shoulder muscles.
What are the Muscles Worked?
A main benefit of performing any kettlebell row exercise, such as the single-arm kettlebell row, renegade row, or kettlebell bent-over row, is increased strength and mobility as well as improved posture. When done correctly, they also promote stability in the spine and hips while engaging your core muscles for balance and control.
Additionally, these exercises are an excellent way to improve overall body alignment and muscular symmetry. Let’s take a look at the main muscles worked in some of these exercises:
Single Arm Kettlebell Row
Primarily, this exercise works the latissimus dorsi (or lats) which are responsible for shoulder adduction, extension, and internal rotation. Additionally, it also works the middle trapezius, teres major, and rhomboids, as well as the core muscles such as the lower back, abdominal muscles, erector spinae, glutes, and quadriceps.
Renegade Row
The renegade row is a great exercise to target the back, shoulders, and core muscles. It primarily works the latissimus dorsi (lats), middle trapezius, teres major, and rhomboids. Additionally, it also works your core muscles such as the lower back, and abdominal muscles such as the rectus abdominis, and erector spinae.
Double Kettlebell Row
The double kettlebell row is an effective exercise to target the back and shoulder muscles. This exercise primarily works the latissimus dorsi (lats), which are responsible for shoulder adduction, extension, and internal rotation. Additionally, it also engages the middle trapezius, teres major, and rhomboids, as well as the core muscles such as the lower back, abdominals, erector spinae, glutes, and quadriceps.
Kettlebell High Pulls
This upper-body movement is performed by explosively pulling the weight from a low position up to chest height. It primarily works the latissimus dorsi (lats), which are responsible for shoulder adduction, extension, and internal rotation. Additionally, it also works the middle trapezius, teres major, and rhomboids, as well as the core muscles such as the lower back, abdominals, erector spinae, glutes, and quadriceps.
Kettlebell Suitcase Row
The primary muscles worked in this exercise are the latissimus dorsi (lats), middle trapezius, teres major, and rhomboids. Additionally, it also targets the core muscles such as the lower back and abdominal muscles such as the rectus abdominis, erector spinae, glutes, and quadriceps much like the other variations of kettlebell rows.
The Bottom Line
Overall, any exercises involving horizontal pulls can be a great way to work multiple muscle groups simultaneously while building strength and stability. When performed with proper form and technique, kettlebell rows are a great way to build strength and promote core stability while strengthening the back and shoulder muscles. Whether it’s single-arm, double-arm, or renegade rows, these exercises can help to build strength, and stability and increase muscle gains. Additionally, they are also a great way to target the core muscles for balance and control. So if you’re looking for an effective exercise to target your upper body and core muscles, give kettlebell rows a try. You won’t be disappointed!
