Upright Row (Kettlebell)

A standing pulling movement that elevates kettlebells to shoulder height, targeting the shoulders, traps, and upper back muscles.

Instructions

1. Stand with feet hip-width apart and a neutral spine.
2. Hold one or two kettlebells at arm’s length in front of your body with a neutral grip (palms facing your thighs).
3. Keep your core engaged and chest up throughout the movement.
4. Initiate the pull by driving your elbows upward and out to the sides.
5. Pull the kettlebells upward until your elbows reach shoulder height and the kettlebells are at collarbone level.
6. Maintain a high elbow position throughout the movement; your elbows should be above the kettlebells.
7. Lower the kettlebells back to the starting position in a controlled manner.

Tips

• Keep your elbows leading the movement; drive them up and back to maximize trap and shoulder activation.
• The kettlebells should travel close to your body during the upward phase.
• Avoid excessive momentum or swinging; use controlled, deliberate movements.
• A slight forward lean is acceptable, but avoid excessive leaning that compromises shoulder mechanics.
• Maintain straight wrists throughout the movement; do not rotate your wrists as you pull.
• Keep your shoulders packed and avoid shrugging excessively at the top of the movement.