Kettlebell High Row (upper back)

The kettlebell variation of the high-elbow row for the upper back and mid traps.

• Compound
• Dumbbell
• Beginner

How to do it

• Braced on a bench, elbow high and flared
• Squeeze your shoulder blade back and up
• Control the descent into a stretch

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Lowering your elbow tucked to your body
• Gaining momentum with your trunk

Muscles worked

Primary

• Traps
• Back

Secondary

• Rear delt
• Biceps

Alternatives

• Dumbbell High Row (upper back)
• Chest-Supported Machine Row