Should I use one kettlebell or two for bent over rows?

Using one kettlebell allows you to focus on each side independently and address imbalances more effectively. You can also brace your free hand for additional stability during the movement.

How high should I pull the kettlebell during a bent over row?

Pull the kettlebell until it reaches your hip or lower rib area, ensuring your elbow travels past your torso. Pulling higher than this typically involves excessive shoulder elevation rather than back engagement.

What is the difference between a kettlebell row and a dumbbell row?

The kettlebell's offset center of mass requires slightly more grip and forearm engagement compared to a dumbbell. The movement pattern and muscle targets remain essentially the same for both implements.

Bent Over Row (Kettlebell)

The bent over row with a kettlebell is a unilateral pulling exercise that targets the upper back, lats, and rear deltoids while challenging core stability. It suits lifters who want to address strength imbalances or add variety to their rowing movements.

Muscle group: Back
Primary muscles: upper back
Equipment: Kettlebell

How to do the Bent Over Row (Kettlebell)

Place a kettlebell on the floor and stand with feet hip-width apart.
Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and knees slightly bent.
Grip the kettlebell handle with one hand while placing your other hand on a bench or your thigh for support.
Pull the kettlebell toward your hip, driving your elbow back and keeping it close to your body.
Lower the kettlebell with control until your arm is fully extended.
Complete all reps on one side before switching to the other arm.

Form tips

Keep your shoulders square to the floor throughout the movement to prevent rotating your torso.
Initiate the pull by squeezing your shoulder blade back and down rather than just bending your elbow.
Maintain a neutral spine by bracing your core and avoiding rounding or hyperextending your lower back.

Common mistakes

Rotating the torso during the row: this reduces upper back engagement and can strain the lower back.
Pulling the kettlebell too far forward or away from the body: this shifts tension away from the target muscles and stresses the shoulder joint.
Using momentum to swing the weight up: this diminishes muscle activation and increases injury risk.

Sets and reps

For strength, perform 3 to 5 sets of 5 to 8 reps per arm with heavier weight, and for hypertrophy, perform 3 to 4 sets of 8 to 12 reps per arm with moderate weight.

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Frequently asked questions

Should I use one kettlebell or two for bent over rows?: Using one kettlebell allows you to focus on each side independently and address imbalances more effectively. You can also brace your free hand for additional stability during the movement.
How high should I pull the kettlebell during a bent over row?: Pull the kettlebell until it reaches your hip or lower rib area, ensuring your elbow travels past your torso. Pulling higher than this typically involves excessive shoulder elevation rather than back engagement.
What is the difference between a kettlebell row and a dumbbell row?: The kettlebell's offset center of mass requires slightly more grip and forearm engagement compared to a dumbbell. The movement pattern and muscle targets remain essentially the same for both implements.

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