Kneel on the floor holding a kettlebell with both hands.
Keep your knees about hip-width apart.
Sit tall with your chest lifted.
Brace your core and squeeze your glutes.
Start with the kettlebell hanging in front of your body.
Pull the kettlebell upward by leading with your elbows.
Lift until your elbows reach about shoulder height.
Keep the kettlebell close to your body.
Lower the kettlebell under control.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The kettlebell kneeling upright row is useful for building shoulder and upper-trap strength while keeping the body stable.
I like the kneeling position because it reduces lower-body movement and forces you to control the lift through your core and upper body.
It also helps stop people from swinging the kettlebell, which is one of the most common mistakes with upright rows.
Add this exercise to your training if you want stronger shoulders, better control, and a simple way to target the upper body with minimal equipment.
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 shoulder strength
Strengthens the upper traps
Improves core control
Reduces momentum during the lift
Helps improve upper-body posture
Trains shoulder control
Uses minimal equipment
Frequently Asked Questions
Is the kettlebell kneeling upright row good for beginners?
Yes. Start light and focus on controlled movement.
What muscles does the kettlebell kneeling upright row work?
It mainly works the lateral deltoids, upper traps, rear delts, biceps, and core.
How high should I pull the kettlebell?
Pull until your elbows reach about shoulder height. Avoid pulling too high.
Should I use one kettlebell or two?
Use one kettlebell with both hands first. This is easier to control.
How many reps should I perform?
Aim for 10 to 15 controlled reps.