Kettlebell Row
The Kettlebell Row is a kettlebell exercise that primarily targets the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Kettlebell Row
- 1Stand with your feet hip-width apart, hinge forward at the hips with a flat back, and rest one hand on a bench or sturdy surface while holding a kettlebell in the other hand.
- 2Pull the kettlebell up toward your hip, keeping your elbow close to your body, then slowly lower it back down with control.
Coach tips
- Keep your core tight and back flat the whole time to protect your lower back.
- Don't let your shoulders shrug up—focus on squeezing your back muscles as you pull.
- Move steadily and avoid any swinging or using momentum.
Train lats smarter
One rep, one set. Hypro turns the Kettlebell Row into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Kettlebell Row weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much lats you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Kettlebell Row fits right into proven hypertrophy and strength templates.
For optimal lats hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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