This exercise involves holding a kettlebell in both hands and pulling it towards your chest while keeping your back straight. It primarily targets the muscles in your back and arms.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi
- Improves posture and reduces the risk of back pain
- Engages the core muscles for stability and balance
- Increases grip strength and forearm endurance
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart and hold a kettlebell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring the kettlebells up towards your chest, keeping your elbows close to your body.
- Pause for a moment at the top of the movement, squeezing your shoulder blades together.
- Lower the kettlebells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Lower Back
Primary
Biceps
Primary