Stand with your feet hip-width apart, holding a kettlebell in one or both hands.
Hinge at your hips and lower your torso forward.
Keep your back flat, chest lifted, and core braced.
Let the kettlebell hang below your shoulder.
Pull the kettlebell toward your lower ribs.
Squeeze your shoulder blade at the top.
Keep your elbow close to your body.
Lower the kettlebell under control.
Maintain your hip hinge position throughout the movement.
Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The kettlebell bent-over row is a simple but powerful exercise for building a stronger back.
I like this movement because it teaches you how to hinge, brace your core, and pull with control. That makes it useful for beginners and experienced lifters.
It also helps strengthen the lats, upper back, rear delts, and grip, which can carry over into deadlifts, pull-ups, and other pulling exercises.
Add this exercise to your training if you want better posture, stronger pulling strength, and a more balanced upper body.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds back strength
Strengthens the lats and upper back
Improves pulling power
Supports better posture
Trains grip strength
Builds core stability
Helps improve hip hinge control
Frequently Asked Questions
Is the kettlebell bent-over row good for beginners?
Yes. Start with a light kettlebell and focus on keeping your back flat.
What muscles does the kettlebell bent-over row work?
It mainly works the lats, rhomboids, traps, rear delts, biceps, and core.
Should I use one kettlebell or two?
You can use either. One kettlebell is easier for learning control. Two kettlebells increase the challenge.
How low should my torso be?
Hinge forward until your torso is angled, while keeping your back flat and core braced.
How many reps should I do?
Aim for 8 to 12 reps per side or 8 to 12 reps with both arms.