How To Do Kettlebell Upright Rows | Movement Breakdown

How To Do Kettlebell Upright Rows

The Kettlebell upright row is an exercise that primarily targets the muscles of the upper back, shoulders, and arms. To perform the kettlebell upright row, you typically start by holding a kettlebell with an overhand grip in front of your thighs. Then, you lift the kettlebell upward by raising your elbows, keeping them higher than your hands, until the kettlebell reaches chest level. Finally, you slowly lower the kettlebell back down to the starting position. You can do the upright row in a similar fashion with a dumbbell, resistance band, or barbell!

While the kettlebell upright row can help build muscle strength and endurance in the upper body, it is not specifically designed for weight loss. Weight loss primarily comes from a combination of regular exercise, proper nutrition, and creating a calorie deficit.

An alternative exercise to upright rows that targets similar muscles is the lateral raise. The lateral raise primarily works the muscles of the shoulders, particularly the side delts (deltoids). Here's how to perform the lateral raise:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body.

  2. Keep a slight bend in your elbows and maintain a neutral spine.

  3. Engage your core and lift the dumbbells out to the sides until your arms are parallel to the floor, forming a "T" shape with your body.

  4. Pause for a moment at the top and focus on squeezing your shoulder muscles.

  5. Slowly lower the dumbbells back down to the starting position.

The lateral raise can be modified by using lighter weights or resistance bands, depending on your fitness level and available equipment. As with any exercise, it's important to maintain proper form, start with a weight that allows you to perform the movement with control, and gradually increase the intensity as you become more comfortable and stronger.

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