Kettlebell rows build serious back strength.
The offset weight forces your core to resist rotation while your back does the pulling.
Most people make simple mistakes that limit their results.
Here's how to do it correctly.
Why It Works
Kettlebell rows build your lats and upper back through direct pulling strength.
Training one side at a time lets you move through a natural range of motion and handle more load per arm.
The offset weight also forces your core to resist rotation.
You get serious back development plus core stability as a bonus.
The Setup
- Start in a hip hinge position with your spine neutral
- Place your non-working hand on a bench, your knee, or any stable elevated surface for support
- Position the kettlebell on the ground just outside your working-side foot
- Brace your core before you pull
- This creates a stable base that prevents your torso from twisting during the movement
The Pull
- Initiate the pull with your back, not your arm
- Drive your elbow toward your hip, keeping it close to your body
- Pull until your shoulder blade fully retracts (moves towards your spine)
- Keep your torso stable throughout the movement - no rotation
- Lower the kettlebell with control back to the starting position
Common Mistakes
- Rotating the torso: Your shoulders should stay square throughout the pull
- Pulling with your arm: The bicep assists, but your back should drive the movement
- Losing the horizontal position: Maintain your bent-over position - don't stand up as you pull
- Using momentum: Control the weight on both the way up and the way down
Programming Notes
Perform 3-5 sets of 8-12 reps per side for back development.
Focus on perfect form before adding weight.
As you get stronger, increase the kettlebell weight gradually or add an extra set to keep progressing.