Back · Kettlebell
Kettlebell Bent Over Row
How to do the kettlebell bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Stand holding a kettlebell in each hand (or one at a time) with your arms hanging down. Hinge at the hips with a flat back and let the kettlebells hang below you, then pull them toward your waist by driving your elbows back. Squeeze your shoulder blades together at the top, then lower under control.
- 1Your lats and upper back contract as you pull the kettlebell toward your
- 2waist
- 3Your core braced and spine neutral for stability
- 4Your shoulder blades squeezing together at the top, controlling the release
Common mistakes
- Rounding your back; hinge at the hips and hold posture
- Shrugging your shoulders or yanking with your arms alone
- Letting the kettlebell drop fast; stay in control
Muscles worked
The kettlebell bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the kettlebell bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.