Shoulders · Kettlebell
Kettlebell Wide Upright Row
How to do the kettlebell wide upright row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hold a kettlebell by the handle with both hands using a wide grip, letting it hang in front of your thighs. Pull it up toward your collarbone by driving your elbows out and up, keeping the bell close to your body, then lower it under control. The wide grip shifts emphasis onto the side delts.
- 1Lead with your elbows and feel your side delts and upper traps drive the
- 2bell up
- 3Keep the kettlebell close to your torso as it travels
- 4Pause at the top and lower slowly to feel the eccentric
Common mistakes
- Don't yank the bell or use momentum; keep it smooth
- Avoid letting your elbows climb higher than your shoulders to protect the joint
- Don't shrug excessively or arch your back during the lift
Muscles worked
The kettlebell wide upright row mainly works the side delts and upper traps, with the biceps, forearms, and mid traps assisting.
- Side DeltsPrimary
- Upper TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Mid TrapsSupport
- LatsMinor
- Upper AbsMinor
- Rear DeltsMinor
Kovo programs the kettlebell wide upright 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.