A Proper Bent Over Kettlebell Row

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Back muscles are some of the most often overlooked, since you don’t get to see them in the mirror every day. However, they definitely should not be left behind. All this exercise (Kettlebell Row) takes is a few minutes and two kettlebells and you’ve got yourself an awesome middle back exercise.

The main muscles worked in this strength exercise are the middle back muscles, but the biceps and lats also get a good workout when using proper form.

Here is how to do a bent over kettlebell row with proper form:

At the Top

Start with a clear space and the kettlebells just in front of your feet. Stand with your feet shoulder width apart, knees bent slightly and hips pushed as far back as you can. Fully extend your arms forward and grab each kettlebell by its handle.

At the Bottom

Pull the kettlebells up off the floor towards your stomach, retracting your shoulder blades back and together. Keep your elbows tucked in at your side as you retract your shoulders.

Your elbows should go beyond your back at the height of the kettlebell row and there should not be any movement of the back or hips. You should also keep your spine neutral throughout the entire exercise.

Lower the kettlebells back to the ground and repeat. Start with lower weight kettlebells then increase your weight slowly and pay attention to how your body reacts to the increased weight. The exercise may feel strange at first, but bent over kettlebell rows are one of the best exercises for middle back muscles.


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