Kettlebells are not just for swings. If it has been a minute since you rowed one, you are missing an easy way to build a thicker back and stronger core with one piece of gear. Kettlebell rows are a compound pull that lights up your lats, upper back, rear delts, biceps, and the brace-work muscles from your hips through your midsection. Below, you will learn the baseline row, then cycle through 10 kettlebell row variations that add new angles, new stability challenges, and a lot more training bang for your buck.
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WHAT IS A KETTLEBELL ROW?
A kettlebell row is a horizontal pulling movement performed from a hip-hinge position, similar to a bent-over row. Starting with the bell close to the floor, you pull it toward your hip or lower ribs, like the path you would use on a single-arm dumbbell row. Most lifters use a staggered stance because it gives you a wider base, helps you stay square, and makes it easier to keep the spine neutral while you row heavy.
Containing 41 exercises, 10 complexes, and an 8 week program that you can follow. We've created the only guide you'll need to master the kettlebell and bring your training to the next level...
HOW TO DO A KETTLEBELL ROW
We will focus on how to do the single-arm kettlebell row in this detailed description.
Step 1: The Setup (Staggered Stance)
Grab a kettlebell, place it on the floor in front of your right foot with the handle in a parallel position to your body
Step back with your right leg, then hinge forward at the hips until your torso is parallel with the ground; grab the kettlebell handle with your right hand, using a neutral grip.
Step 2: The Row
Lift through your elbow while keeping it tucked to your side until your hand reaches your ribcage.
Keep your core engaged and back straight throughout the movement.
Squeeze your lats at the top, hold briefly, then slowly lower the kettlebell until your arm is fully extended.
Complete the number of desired reps, then switch sides and repeat.
TOP 10 KETTLEBELL ROW EXERCISES
10 KETTLEBELL ROW VARIATIONS:
1. Single Arm Seesaw Row (0:06)
2. Staggered Stance Row (0:36)
3. Alt. Bent Over Row (1:00)
4. Hand On Bell Row (1:18)
5. Lateral Row (1:41)
6. Clean Row (2:05)
7. Rotational Row (2:28)
8. Bent Over Row (2:56)
9. Static Hand Switch (3:21)
10. Half-Kneeling Row (3:32)
These kettlebell rows use different variables, such as body position, load position, and grip position, which allows you to stress the muscles differently and emphasize certain muscles more. So, none of these are redundant. All 10 will uniquely train your back and arms.
1. Single Arm Seesaw KB Row
The single-arm seesaw row is a sneaky way to turn a basic row into a full-body stability challenge. You are still training the lats, upper back, and biceps like a standard single-arm kettlebell row, but the real magic is the anti-rotation and bracing demand created by the moving counterbalance arm.
Because the load is offset, your obliques, spinal stabilizers, and glutes have to work overtime to keep you from twisting or shifting. Row it smoothly, keep your hips square, and you will feel this one everywhere. You can also do it with two kettlebells to make the rhythm more symmetrical, but it is still not an easy ride.
How To:
- Stand in a hip-width stance, then place the kettlebell on the ground between your legs, just inside your right foot
- Hinge forward at the hips while bending your knees in an athletic stance; your torso should be near parallel with the floor
- Reach down and grab the kettlebell handle with your right hand using a neutral grip while your other arm is bent with your elbow to your side
- Lift the kettlebell up, keeping your elbow tucked to your side until your hand reaches your ribcage. At the same time, you will be straightening your other arm, reaching your hand towards the floor
- Then lower the arm holding the kettlebell towards the floor as you retract your other arm back to starting position
- Repeat this seesaw motion for desired reps
- Switch sides, then complete the same number of reps
Note: Keep your ribs down, hips square, and shoulder blades pulled back and down. If you are rotating, you are losing the point of the exercise.
2. Staggered Stance Bent Over Kettlebell Row
This is the bread-and-butter unilateral kettlebell row. The staggered stance gives you a stable base so you can row heavier, stay tighter, and keep a clean hinge. It is great for building the lats and mid-back while also training the core to resist rotation.
It is also a great way to expose left to right imbalances. If one side rows smoother, stronger, or with better control, you just found your homework for the next training block.
How To:
- Stand with feet hip-width apart, then place a kettlebell between your legs
- Get into a staggered stance by taking a small step back with your right leg
- Keep your knees bent, then hinge forward so that your torso is parallel with the floor
- Reach down with your right arm, then grab the kettlebell handle with your right hand using a neutral grip while your left arm is bent at the elbow with your hand in front of you
- Lift with your right arm by pulling through the elbow, keeping it tight to your side until your hand reaches your ribcage. Simultaneously move your left arm across your body, keeping your elbow bent at 90 degree
- Repeat for desired reps, then switch sides
Note: Think "elbow to back pocket" and pause for a split second at the top before lowering under control.
3. Alternating Kettlebell Bent Over Row
This alternating row adds a coordination element that you do not get from standard reps. Passing the kettlebell mid-air forces you to stay braced, react quickly, and keep the bell path tight. It is part strength, part timing, and part "do not let your torso twist."
Treat it like a skill movement. Start light, move crisp, and only speed it up once the handoff feels automatic and controlled.
How To:
- Place kettlebell on the ground between your legs with the handle parallel to your body
- Get into a wider than hip-width stance, then bend at the knees and hinge your torso forward until you’re parallel with the ground
- Start with your left arm bent at the elbow and your hand just in front of your chest
- Reach down to grab the kettlebell with your right hand using a neutral grip
- Lift the kettlebell toward the center of your chest while keeping your right elbow tucked to your side until the kettlebell travels past your knees
- Release your right hand from the handle, then bring it into left hand starting position while your left-hand slides in to catch the kettlebell before it drops
- Slowly lower the kettlebell until your left arm is fully extended before lifting with your left arm, then repeat the pass-off
- Repeat for desired reps alternating back and forth
Note: Use a weight you can control. If the bell is drifting or crashing, go lighter and tighten the handoff timing.
4. Hand On Bell Kettlebell Row
This variation looks similar to a staggered stance row, but the grip change makes it a different animal. Holding the bell (instead of the handle) challenges wrist position, grip strength, and forearm control. It is a smart way to build "real-world" pulling strength while giving your elbows and shoulders a slightly different feel.
If you do a lot of overhand barbell work, this can be a nice balance for the forearms. Just keep the bell stable in the palm and do not let the wrist collapse or wobble through the rep.
How To:
- Stand with feet hip-width apart, then place a kettlebell between your legs.
- Get into a staggered stance by taking a small step back with your right leg.
- Keep your knees bent, then hinge forward so that your torso is parallel with the floor.
- Reach down with your right arm, then grab the kettlebell by sliding your hand through the handle window then tilting the kettlebell into the palm of your hand while your left arm is bent at the elbow with your hand in front of you
- Lift the kettlebell with your wrist flexed, and the bell is resting in your palm, pulling through the elbow, keeping it tight to your side until your hand reaches your ribcage. Simultaneously move your left arm across your body, keeping your elbow bent at 90 degrees.
- Repeat for desired reps, then switch sides
Note: Start light and prioritize control. If your wrist is fighting the bell, you are not ready to load it heavier yet.
5. Kettlebell Lateral Row
The lateral row changes the pull line by bringing the kettlebell across your body. That cross-body path can help you feel the lats and mid-back from a different angle, and the lateral lunge stance adds a lower-body isometric component that makes the set feel bigger than it looks on paper.
This one is great if you want lats plus hips in the same movement. Stay long through the spine and keep the row smooth so the torso does not collapse toward the weight.
How To:
- Get into a wide stance with the kettlebell on the inside of your left foot
- Drop your hips down and back to your left side so that your left leg is bent while your right leg straightens out
- Place your left elbow inside your left thigh, then reach down and across your body with your right hand to grab the kettlebell with an overhand grip
- Lift the kettlebell across your body until the bell is next to your opposite knee and your elbow is level with your torso
- Slowly lower the kettlebell to starting position
- Repeat for desired reps, then switch sides by using both hands to move the kettlebell over to your other foot
Note: Stay braced and keep the pull driven by the back, not by yanking with the shoulder.
6. Kettlebell Clean Row
This clean row blends a hinge pattern with a pull, which makes it feel like a row plus a deadlift in one rep. Instead of only moving through the shoulder and elbow joints, you are using the hips and legs to help drive the movement, then finishing with a strong upper-back contraction.
It is an efficient option when you want conditioning, posterior chain work, and back training all at once. Keep it controlled and keep the bell tight to the body so the rep stays clean.
How To:
- Get into a stance with feet slightly wider than hip-width apart with the kettlebell in the middle
- Keeping a slight bend in the knees, hinge forward to reach down, then grab the kettlebell using your right hand with an overhand grip. Your inactive arm should be bent at the elbow and tucked to your side
- Stand up, lifting the kettlebell while pulling back through your elbow so that the kettlebell is horizontal to your side as your left hand comes across your body to catch it. Hold briefly for 1 second.
- Reverse the motion, lowering the kettlebell to the floor
- Repeat the same movement with the other side
- Complete desired reps
Note: Drive the rep with the hips, then finish with the row. Avoid shrugging the shoulder up toward your ear.
7. KB Rotational Row
The rotational row trains the back while letting the body move through the transverse plane, which is something a lot of programs miss. You will still hammer the lats, rhomboids, and rear delts, but you also train the hips and trunk to rotate with control, like you actually do in sports and everyday life.
The key is controlled rotation, not a sloppy twist. Your core should be guiding the motion and your feet should pivot naturally so your lower back is not taking the hit.
How To:
- Stand with feet hip-width apart, then place the kettlebell inside of your left foot.
- Rotate at the trunk, hinge forward, bending your right leg while lifting your heel to reach down, and grab the kettlebell using your right hand with a neutral grip. Your right arm will be aligned with your right leg while your left arm is bent, resting just above your left leg.
- Pull the kettlebell up while rotating the trunk until facing the opposite direction: your left foot and leg pivots at the end of the movement. The kettlebell should be horizontal at sternum level while your opposite hand comes across to support and hold it as you rotate.
- Reverse this motion the complete desired number of reps
- Switch sides, then repeat.
Note: Pivot your feet and rotate through the hips and upper back. Do not crank rotation through the lower back.
8. Underhand Kettlebell Bent Over Row
The underhand grip tends to shift more work to the lats and biceps, especially when you keep your elbows tight to your sides. This is a solid option if your goal is to feel the lower lats working harder without needing a barbell or machine.
Keep the chest proud, shoulders packed down, and do not let the kettlebell pull you into a rounded position at the bottom.
How To:
- Place kettlebell on the floor, then stand over it with your feet at wider than hip-width
- Bend knees, hinge forward, then grab the handle with both hands using an underhand grip
- Lift the kettlebell until the bell passes your knees while keeping your elbows tucked to your sides
- Slowly lower to starting position
- Repeat for desired reps
Note: If you feel this mostly in the lower back, reduce the load and re-lock your hinge position before each set.
Related: 7 Bent Over Row Variations for Bodybuilding
9. KB Static Hand Switch
The static hand switch is a timing and stability drill disguised as a back exercise. The hinge stays locked in place while your hands do the work, which forces your core and hips to hold position as the kettlebell changes sides. The actual "row" is mostly you driving the elbow back and squeezing the lat hard.
This one is harder than it looks. Start light, stay patient, and keep the handoff tight so the bell is not floating out in front of you.
How To:
- Place kettlebell on the floor, then stand over it with your feet at wider than hip-width
- Bend knees hinge forward while keeping your back straight and your torso almost parallel to the floor.
- With one arm bent and to your side, reach down to grab the kettlebell using a neutral grip with your other hand.
- Lift the kettlebell a few inches off the ground
- Starting in this position, lift slightly on the kettlebell, then immediately release it in mid-air and draw up to your side while your other arm shoots down to catch the kettlebell
- Repeat this passing of the kettlebell for the same number of reps to each side
Note: Use a forgiving surface and keep the bell close. If the catch feels sketchy, slow it down and shorten the handoff.
10. Half-Kneeling Kettlebell Row
The half-kneeling row lets you focus on the lat contraction without needing to hold a deep hinge position. That makes it a great option if your lower back gets smoked easily, or if you want a cleaner, more "isolation-style" pull that still feels athletic.
Because you are kneeling, the core has to stay stacked and stable so you do not lean or twist to cheat the rep. Keep the ribs down and row the bell back on a slight angle.
How To:
- Kneel on the ground with your right knee with your left foot in front of you, both knees at 90 degrees, leaning forward slightly at the hips
- Start with the kettlebell on the inside of your front foot by your heel
- Reach down with your right hand to grab the kettlebell using an overhand grip
- Lift up and back while rotating slightly at the trunk until the kettlebell is level with your thigh. At the same time, come across your body with your inactive arm to counterbalance the movement
- Lower the kettlebell to starting position by reversing this motion
- Complete desired reps, then switch sides
Note: Keep your hips square and avoid side-bending toward the kettlebell as you row.
KETTLEBELL ROWS MUSCLES WORKED
Latissimus Dorsi: Your lats are the primary movers in most kettlebell row variations. They help pull your upper arm back and down, which is why rows are so effective for building a wider-looking back and improving pulling strength from multiple angles.
Related: 14 Best Latissimus Dorsi Exercises
Deltoids: The posterior deltoid (rear delt) assists during the pull and helps control the shoulder through the range of motion, especially at the top of the row.
Trapezius: Your traps help stabilize and move the shoulder blades as you row. Strong traps are also key for posture and upper-back strength.
Related: 11 Best Trapezius Exercises
Rhomboids: The rhomboids help retract the shoulder blades, which is a big part of getting a strong squeeze at the top of every rep.
Related: 24 Best Rhomboid Exercises
Erector Spinae: These muscles stabilize your spine while you hold the hinge. If your back position is solid, your rows will be stronger and safer.
Related: 13 Best Erector Spinae Exercises
Biceps Brachii: Your biceps assist because every row includes elbow flexion. They work even harder in underhand or neutral-grip variations.
Brachialis: The brachialis sits under the biceps and supports elbow flexion, which helps add "thickness" to the upper arm when trained consistently.
Brachioradialis: This forearm muscle supports grip and elbow flexion, and it is a big player in kettlebell work because the handle demands constant control.
Pectoralis Major: The pecs are not prime movers here, but they can contribute early in the pull as the shoulder stabilizes and transitions into the row.
Teres Major: This muscle assists the lats in pulling the upper arm back, especially when the elbow stays tight to the body.
Teres Minor: A rotator cuff muscle that helps stabilize the shoulder joint during the rowing motion.
Related: 15 Best Teres Major & Minor Exercises
Infraspinatus: Another rotator cuff muscle that supports shoulder stability and helps control rotation as you pull and lower the bell.
Hips, Core, Glutes & Hamstrings: These are your "platform" muscles. They are not the primary movers of the row, but they keep you locked in position so your back can actually do its job. The hips, glutes, and hamstrings work isometrically to hold the hinge, while the core resists twisting and shifting.
BENEFITS OF KETTLEBELL ROWS
Reduce Risk Of Injury: Rows build the upper-back and core strength needed for good posture and strong pulling mechanics. Because you have to brace the trunk while the arm moves, kettlebell rows can reinforce better body control for sports and daily lifting.
Easier On The Shoulders: For many people, horizontal pulling feels more joint-friendly than constant vertical pulling. Rows also strengthen the muscles that support shoulder positioning, which can help balance out pressing-heavy training.
Enhance Core Strength: Single-arm rows, especially, force your core to resist rotation. If you focus on staying square, you will build a stronger brace and a better mind-muscle connection with your back.
Full Body Exercise: Even when the back is the star, your hips and legs are working to hold position and keep you stable. Variations like the clean row increase that full-body demand even more.
Strengthen Back: Your lats and upper back get trained through multiple angles and grips, which is a big reason kettlebell rows are so effective for building thickness and improving posture.
Burn Calories: Rows that challenge stability, posture, and full-body tension can drive the heart rate up quickly, especially when you use higher reps, short rest, or dynamic variations.
HOW TO MAKE KETTLEBELL ROWS HARDER
To make kettlebell rows harder, you can adjust load, leverage, tempo, or stability. The simplest option is to increase weight, as long as your back stays neutral and the rep stays smooth. You can also reduce stability by narrowing your stance, moving from staggered to more parallel feet, or choosing a variation that demands more control (like the seesaw or static hand switch).
Another effective option is to slow the lowering phase, add a pause at the top, or increase total reps and sets. All of these work as progressive overload without needing a heavier kettlebell every week.
The SFS FIVE Kettlebell Workout Package has 5 fun and challenging full length workouts that only require one piece of equipment, a kettlebell! Each kettlebell workout has a unique protocol, and when combined, they make for the perfect weekly workout routine.
CAN YOU DO BENT-OVER ROWS WITH KETTLEBELLS?
Yes, you can do bent over rows with kettlebells. Kettlebells are a great tool for rows because the shape and handle let you move through a comfortable range of motion while keeping a strong grip. As long as you keep your hinge solid, brace your core, and progressively challenge the movement over time, kettlebell bent over rows can build serious back strength.
FINAL NOTE
If you have kettlebells and want one of the best back-building moves you can do at home or in a packed gym, rows should be in your rotation. Pick two to four variations above, run them for a few weeks, then swap in new angles to keep progress moving. Let us know which one hit your lats the hardest.
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