This exercise involves using a kettlebell to perform a bent-over row, which targets the muscles in the back, shoulders, and arms. The movement involves bending forward at the hips while holding the kettlebell with both hands, then pulling the weight up towards the chest while keeping the elbows close to the body.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Improves grip strength
- Increases core stability
- Develops overall body strength
- Enhances cardiovascular endurance
- Improves posture and balance
- Engages multiple muscle groups simultaneously
- Can be modified for different fitness levels
How to perform
- Stand with your feet shoulder-width apart and hold a kettlebell in one hand.
- Bend forward at the hips, keeping your back straight and your abs engaged.
- Let the kettlebell hang straight down from your arm.
- Slowly pull the kettlebell up towards your chest, keeping your elbow close to your body.
- Pause for a moment at the top of the movement, then slowly lower the kettlebell back down to the starting position.
- Repeat for the desired number of reps, then switch sides and repeat with the other arm.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Lower Back
Primary
Biceps
Primary
Forearms
Primary