The Kettlebell Row is a beginner-friendly kettlebell strength exercise that targets the lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps
EquipmentKettlebell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Row
Stand with feet shoulder-width apart and a kettlebell on the floor outside each foot.
Hinge at the hips with a flat back and grip both handles, letting the bells hang from straight arms.
Brace your core and pull both kettlebells up toward your lower ribs, leading with the elbows.
Squeeze your shoulder blades together at the top and keep the elbows tucked close to your sides.
Lower the bells slowly back toward the floor, fighting the descent for the full range.
Repeat for the full set without losing the hinge position or rocking the torso for momentum.
02 The payoff
Why it earns its spot
Builds lat and biceps size with a deep, unrestricted range of motion.
Trains the horizontal pull pattern that balances out pressing work.
Strengthens the lower back and core's role in holding the hinge under load.
03 Don't do this
Common mistakes
Standing more upright as the set goes on, which turns the row into a shrug.
Yanking the bells up with arm-only effort instead of pulling with the back.
Letting the elbows flare wide, which shifts work off the lats and onto the rear shoulders.
Rounding the lower back at the bottom, which loads the spine instead of the back muscles.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
