How to do the Kettlebell Upright Row
Primary: Side Delts, Traps · also works Biceps, Upper Back. Also called: kb upright row.
Step by step
- 1
Stand with feet hip-width apart holding the kettlebell by the handle with both hands, arms straight in front of your thighs.
- 2
Pull the bell straight up along your body by driving the elbows up and out.
- 3
Stop when the elbows are at shoulder height; the bell should be around chest level, not at the chin.
- 4
Lower under control until the arms are straight.
- 5
Keep the bell close to the body on the way up and down.
Coaching cues
- Elbows lead; hands follow
- Stop at shoulder height to keep the shoulders happy
- Stand tall and do not lean back
Common mistakes
- Pulling too high and pinching the shoulder
- Swinging the bell away from the body
- Shrugging instead of lifting the elbows
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Kettlebell Upright Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Kettlebell Upright Row work?
Primary: Side Delts, Traps. Secondary: Side Delts, Traps, Biceps, Upper Back
How many sets and reps of Kettlebell Upright Row should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Kettlebell Upright Row?
Same movement pattern, different equipment: Band Upright Row, Dumbbell Lateral Raise, Kettlebell Halo, Band Lateral Raise, Arm Circles, Cable Lateral Raise.
Is the Kettlebell Upright Row good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.