Kettlebell Upright Row: how to do it right

In short: Kettlebell upright row: a vertical pull that loads the side delt in the shortened position, with peak tension when your elbows reach the top point.

How to do it, step by step

1. 1Standing, feet hip-width apart, kettlebell held in both hands in front of your thighs, back straight and braced.
2. 2Pull leading with your elbows up and out, the kettlebell travels along your torso.
3. 3Go up until your elbows reach shoulder height or slightly above.
4. 4Squeeze the side delt hard for 1 second in the top position, elbows higher than your hands.
5. 5Control the descent over 2 to 3 seconds without letting the load drop.

The mistake to avoid

Don't raise the kettlebell above your chin and don't roll your shoulders forward.

Other common mistakes

• Going too high by rolling your shoulders forward: keep your elbows at shoulder height at most and your chest open.
• Using leg and back momentum: stay braced and still, only the shoulder girdle works.
• Neglecting the top point by chaining reps: hold the 1 second pause or you lose the whole point of this mechanic.
• Letting your wrists break downward: keep them neutral and solid to protect your forearms.

Muscles worked

Main:

Side delts

Supporting:

Traps, Biceps

The side delt is the prime mover: it raises the humerus out to the side. The mid and upper traps come into play when you raise the elbows above horizontal and stabilize the scapula. The biceps and brachialis bend the elbow to bring the kettlebell toward the chin. The forearms lock the grip.

What to replace it with

Same muscle, same part of the movement: these exercises do the same job.

• Band Lateral Raise ›
• Dumbbell Lateral Raise ›
• Standing Dumbbell Lateral Raise ›
• Cable Lateral Raise with Top Pause ›

Frequently asked questions