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Kettlebell Head Supported Row

Step by step instructions, muscle activation and variants for the Kettlebell Head Supported Row.

MediumMiddle back

About this exercise

The kettlebell head supported row is a bent-over row variation where your forehead rests on a bench or pad, completely removing lower back involvement and stabilizing the torso. This allows you to concentrate fully on the pulling muscles and achieve a strong lat contraction without compensating with the lower back.

How to Perform

  • Set a bench at a comfortable height and rest your forehead on the pad while standing in a bent-over position
  • Hold a kettlebell in each hand with arms hanging directly below your shoulders
  • Row both kettlebells upward by driving your elbows back and toward your hips
  • Squeeze your lats at the top, keeping your head resting lightly on the support throughout
  • Lower the kettlebells under control to full arm extension
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersTrapezius

About the Kettlebell Head Supported Row

The Kettlebell Head Supported Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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