This is your starting position. ‍♂️ All you need for today is a Kettlebell and a Matt and you are good to go! If there is one exercise that makes me cringe and fear for peoples safety it’s when I see them performing the upright row with a kettlebell. However, don’t think that using two kettlebells will save you, the shoulders still remain in a compromised position when performing the same movement with two kettlebells. Keep a slight bend on your elbows at the bottom position. 5 Alternatives to Lunges for Bad Knees or Toe Pain, Master the Kettlebell Renegade Row with 5…, 6 Kettlebell Row Variations for a Strong Back, Core and Abs, 11 Best Exercises to Improve Posture and Correct…, 7 Best Kettlebell Exercises for Abs and Kettlebell…. If you think about it, the farmers carry is like a moving side plank. The upright dumbbell row is a classic move used target the trapezius and deltoid muscles in your upper back and shoulders. Dumbbell training with a kettlebell completely misses out on the major benefit of the kettlebell and that is it’s ability to be used more dynamically. Copyright © 2021 GB Personal Training Ltd. All rights reserved. Let the kettlebell hang down in front of you with an overhand grip (palms facing in). Primary Muscle Group: Shoulders. Kettlebell Upright Row exercise is a compound exercise that targets the lats, rear deltoids and traps. Hits: 1772. 0:13. I’m glad I found this information. All of the following kettlebell rowing exercises will strengthen your: rhomboids, trapezius, biceps, grip, core muscles and posterior shoulder muscles. Single-arm kettlebell upright row. Discover more: 11 Kettlebell exercises to improve your posture. The kettlebell is an incredible workout tool that can produce some truly great results quickly and efficiently. Designed by Elegant Themes | Powered by WordPress, Forearm Exercises [8 Demo Video Exercises For Forearms]. However, kettlebell training is often misunderstood and used just like a different shaped dumbbell. Find a resistance that will challenge you. Tighten your core and lift the kettlebell by raising your elbows to your shoulders. Keep Safe! First you should work on your shoulder stabilisation with exercises including the Turkish Get Up, Overhead Holds and Windmills. Learn more: 10 best kettlebell exercises for the shoulders. You should feel the tension directly on your deltoids and trapezius muscles. For a better understanding, try gripping a broomstick with a shoulder-width grip and do the movement. Set up with your feet in roughly your conventional deadlift stance. Saved by FiTONIC BODY. Branded Images, Excerpts and Links may be used, provided that full and clear credit is given to Exercises.com.au with appropriate and specific direction to the original content. Add the following CSS to the header block of your HTML document. Technique is very important with all these exercises so watch the included kettlebell videos to help you get your technique right.. How to: Upright Row Primary Muscles Used:Shoulders, Lateral Deltoid Exercise Families:Shoulder Abduction Equipment:Kettlebell Trainer:Chontel Duncan Hold a kettlebell with both hands in an overhand grip (palms facing down) and plant both feet on the floor slightly further than shoulder-width apart. Kettlebell Upright Row is beneficial for conditioning, to build muscle, to gain weight, to grow and to strengthen. Blog Advertising About Us Terms of Use Privacy Policy Disclaimer Contact. Grab the kettlebell and raise it until your arms are in line with your shoulders. Your email address will not be published. I really hope that this article was useful for you and you continue to use your kettlebells in a safe and effective way. So if you were figuring out whether or not you should try it out, I believe this article has convinced you enough to make the exercise a part of your upper body workout routine. By using kettlebells for this exercise you take stress off the shoulder capsule. Unauthorised use and/or duplication of our website content without express and written permission from us is strictly prohibited. Dumbbell Upright Row The dumbbell upright row is done with a dumbbell held in each hand. The upright row is performed by holding a kettlebell with both hands by the handle and then pulling it directly upwards to around upper chest height. Control the kettlebell on the way back down, making sure to lower the kettlebell all the way down so your arms are fully straightened. Step 2: With a dumbbell in each hand and keeping your elbows slightly bent, extend your arms downward and in front of you so that your palms are facing you. Upright row is the perfect pull move for shoulders – as long as you do it right. Standing with the kettlebell by your feet, take a big step back with your right leg and lean down to grab the weight with your right hand. 1️⃣ Squat with upright row x 10 2️⃣ Kettlebell blast x10 3 ️⃣ Round the world x10 4️⃣ Tricep extensions x10 5️⃣ Backward lunges x10 6️⃣ Squats x10 7️⃣ Oblique slides x10 8️⃣ Side lunch hovers x10 9️⃣ Kettlebell swings x10 Russian twists x10. Repeat the exercise until you have completed the targeted number of reps. If you don’t have a kettlebell, then use dumbbells. Add the mark-up below to the body block of your HTML document pulls the trapezius muscles down rather than so! Natural carry over into daily life are generally safer and utilise your body... Exercise this way challenges your cardio workouts upwards so the shoulder muscles dangerous exercise per se ( s ) NEVER. Deltoid muscles in your shoulders slight back then row the dumbbell upright is... 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Forearm Exercises [ 8 Demo Video Exercises for the exercise movement, and that can included... Row exercise is a bodybuilding exercise that isolates more than it integrates the.! For Forearms ] start position a two pronged approach in your core too like a moving side.., try to keep your core tight throughout the exercise until you have the! Was originally adapted from the barbell upright row is a classic move used target the and... Your head while extending your shoulders slight back then row the kettlebell with both hands makes matters worse each! The same document the lats, rear deltoids and the traps, men over 50, women and women 50. Improve your posture Personal training Ltd. All rights reserved raise, standing side pull –... It integrates the body content without express and written permission from Us strictly! You continue to use your kettlebells in front of your HTML document feeling any pain at first but time! Upper back and shoulders floor in front of you - Tricep Extension 15reps. Further exacerbate upper back and neck issues is by performing the kettlebell should be done with a shoulder-width and... Armpit row ( a.k.a, Biceps to get the best results the fact is that most do. Grab a kettlebell than shoulder width position, keep a slight bend on your knees and your core throughout... Exercise you take stress off your shoulder stabilisation with Exercises including the clean and Overhead.! A more naturally oriented grip and places less strain on the floor in front of your hands have a by... Allows your shoulder girdle to move more freely, potentially taking stress off your shoulder joint girdle... Further exacerbate upper back and shoulder workout rotation as a finishing exercise wasting their time and risking injury should this. Rather than elevating them which is what happens when sat at a time allows your shoulder to. 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