Kettlebell Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Upright Row is a shoulder-focused strength training exercise that primarily targets the deltoid muscles while also engaging the traps as secondary movers. Performed by lifting a kettlebell from the thighs up toward the chin while keeping it close to the body, this movement helps build upper body strength and improve shoulder definition. With a strong emphasis on controlled motion and proper posture, the exercise also promotes stability and coordination. Ideal for developing upper body symmetry, the kettlebell upright row requires only a kettlebell, making it a versatile addition to any workout routine.
How to Perform
Start by standing tall with your feet set about hip- to shoulder-width apart, ensuring your weight is evenly distributed.
Grip the kettlebell with both hands and let it rest in front of your thighs, arms extended downward, with your palms facing inward toward your body.
Tighten your core muscles and pull your shoulder blades slightly back to maintain a strong, upright posture.
Begin the movement by driving your elbows upward, lifting the kettlebell along the front of your torso toward chest level or just below your chin.
Keep the kettlebell close to your body throughout the lift and avoid using momentum; focus on controlled motion.
At the top, your elbows should be higher than your wrists—pause briefly here and feel the contraction in your shoulders and traps.
Lower the kettlebell back down with control, returning to the starting position without letting it drop or swing.
Maintain steady breathing throughout the movement—inhale as you lower and exhale during the lift.
Perform the movement for the intended number of repetitions, keeping consistent form to avoid unnecessary strain or injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows higher than your wrists throughout the lift to fully activate the shoulders and traps.
Avoid using momentum or swinging the kettlebell—focus on slow, controlled movement for better muscle engagement.
Keep the kettlebell close to your body during the lift to reduce stress on your shoulders and improve form.
Engage your core throughout the movement to protect your lower back and maintain stability.
Maintain a neutral spine and avoid leaning backward or shrugging excessively.
Exhale as you lift and inhale as you lower to support proper breathing and core control.
Use a moderate weight that challenges the muscles without compromising your form.
Stop the lift at chest or shoulder height—going higher can put unnecessary strain on the shoulder joints.
Focus on keeping your shoulders relaxed at the start and only engaging them as you initiate the lift.
Warm up your shoulders and traps before starting to reduce the risk of injury and improve performance.
How Not to Perform
Don’t let your elbows stay below your wrists—this reduces shoulder activation and places stress on the joints.
Don’t lift the kettlebell too high above your chin—this can strain your neck and shoulders unnecessarily.
Don’t use momentum or swing your body—this shifts the effort away from the target muscles and increases injury risk.
Don’t let your back round or arch—this puts pressure on the spine and reduces core stability.
Don’t grip the kettlebell too tightly or tense your forearms—this wastes energy and shifts focus from shoulders and traps.
Don’t flare your elbows too far outward—this alters the movement pattern and can irritate the shoulder joints.
Don’t perform the exercise too quickly—rushing through reps reduces mind-muscle connection and control.
Don’t stand with your feet too close or too wide—unstable footing weakens your base and increases the risk of imbalance.
Don’t shrug your shoulders excessively while lifting—let the traps activate naturally instead of forcing the motion.
Don’t ignore discomfort or pain in the shoulders—this may be a sign of poor form or a need to reduce weight.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
