About this exercise
A standing pulling exercise with a kettlebell in each hand that develops the lateral deltoids and upper trapezius. Both kettlebells are pulled vertically from hip height to chin level with the elbows leading out to the sides.
Two Kettlebell Upright Row
Step by step instructions, muscle activation and variants for the Two Kettlebell Upright Row.
MediumSide shouldersTrapezius
How to Perform
- Stand upright holding a kettlebell in each hand in front of your thighs with an overhand grip
- Pull both kettlebells straight up toward your chin, leading with the elbows
- Keep the kettlebells close to your body as your elbows rise out to the sides
- Pause briefly at chin height, then lower under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Side shouldersTrapezius
Secondary
BicepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Two Kettlebell Upright Row
The Two Kettlebell Upright 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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