Elbows-Out Kettlebell Row

Kettlebell variation that uses its offset center of mass to challenge grip, stability, and implement control.

• Compound
• kettlebell
• Beginner

How to do it

• Hold the handle without bending the wrist
• Keep the bell close to the working line
• Set it up and put it down with a safe hinge or support

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Letting the bell hit the forearm
• Losing wrist alignment by choosing too much weight

Muscles worked

Primary

• Traps
• Back

Secondary

• Rear delt
• Biceps

Alternatives

• Kettlebell High Row (upper back)
• Dumbbell High Row (upper back)
• Chest-Supported Machine Row