Shoulders · Kettlebell
Kettlebell Upright Row
How to do the kettlebell 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 in front of your thighs with an overhand grip and both hands on the handle. Pull it straight up toward your chest, leading with your elbows so they rise higher than your wrists. Pause briefly at the top, then lower the kettlebell back down under control.
- 1Lead with your elbows and pull the kettlebell up to chest height
- 2Feel your upper traps and side delts contract while keeping your shoulders relaxed
- 3Pause at the top and lower slowly to feel the eccentric
Common mistakes
- Do not yank the kettlebell or use momentum; keep it smooth
- Avoid letting your elbows climb past your shoulders to protect the joint
- Do not shrug excessively or arch your back during the lift
Muscles worked
The kettlebell 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 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.