Upright Rows w/Kettlebell

Exercise Tips

  • Do not lift with your neck
  • Bend your knees slightly to protect your lower back

Upright Rows w/Kettlebell

This exercise targets your shoulders and provides a low cardio benefit. It also works your traps and biceps.

Muscle Group

Lateral Deltoids (Sides), Anterior Deltoids (Front), Posterior Deltoids (Rear)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Lateral Deltoids (Sides), Anterior Deltoids (Front), Posterior Deltoids (Rear)

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Kettlebell Shoulders

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell by the handle with an overhand grip with both hands, palms facing you. Hang your arms straight down in front of you.

  1. 1 Exhaling, bring your hands up to your chin, flaring your elbows up and out into an “M”.
  2. 2 Inhale and slowly return your arms to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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