Lately, upper body strength training has taken a bit of a back seat in my workout regimen until I decided to dust off the kettlebells and understand the upright row movement a little better. Kettlebell upright rows are designed to target your shoulder and upper back muscles. So if you want to improve your upper body strength and build muscle, this is the one for you.
You can perform upright rows using a barbell, dumbbells, or any of the following: best kettlebell. I decided to work with kettlebells since they are the only type of weights I have at home. For reference, I used Bowflex Select Tech 840 Kettlebell This challenge uses an adjustable kettlebell. If you want to try the upright row, make sure you’re comfortable with the style of weight you choose to perform this exercise, and seek the help of a trainer if you’re new to training with weights.
Upper body resistance exercises are a versatile and effective way to increase upper body strength and muscle mass, while also improving shoulder mobility and stability. When I run these every day for a week, here are the results:
How to do a kettlebell upright row
- Stand with your feet hip-width apart and hold a kettlebell in front of your thighs with an overhand grip.
- Bend your elbows and bring them close to your body, slowly lifting the kettlebell toward your chin.
- When lifting the kettlebell, squeeze your shoulder blades together at the top of the movement.
- Pause at the highest point of the movement and slowly lower the kettlebell back to the starting position.
I did 50 kettlebell upright rows every day for a week – this is what happened to my body
It is important to emphasize that this intensive approach is not intended as a sustainable long-term fitness plan, and we do not recommend you take this approach on your own fitness journey. This challenge allowed me to focus on this exercise and assess how my body responded. This is what I found…
This is an efficient upper body movement.
I’ve mentioned before in Tom’s Guide that I prefer lower body sessions to upper body sessions, but when I do an upper body day at the gym, I try to be as efficient as possible. This is why I immediately decided on the first day I started using upright rows that I loved them. Kettlebell upright rows target the deltoid muscles in your shoulders. In addition to building shoulder strength, upright rows also work the major muscle groups in the middle and upper back, particularly the trapezius and rhomboids.
You can easily train your entire upper body using just a kettlebell and a manageable number of sets and reps. In addition to kettlebell upright rows, you can also add kettlebells to movements like shoulder presses, bent-over rows, bicep curls, and lateral raises.Or check out his three in this coach Best kettlebell exercises to strengthen your back and biceps muscles. Not every good upper body pump requires multiple different weights and machines.
Can strengthen grip strength
Performing upright rows while gripping a kettlebell emphasizes grip strength, which has traditionally held you back in certain exercises. Last year I was keen to master pull-ups and spent a lot of time on the pull-up assist machine. My overall upper body strength could have been better, but it was also clear that I needed to improve my grip strength to keep a firm grip on the pull-up bar.
Thankfully, an upright kettlebell row can help with this. One of the benefits of doing this exercise with kettlebells was that I didn’t get calluses on my hands. This is a common problem when lifting with a barbell or using a pull-up bar.
they were hurt
Not surprisingly, my upper body muscles started feeling more and more reps throughout the week. I felt pain when I cycled down the stairs in my apartment or when I pulled my jumper over my head. By the third day of the week, when I came to practice 50 more upright rows, I wanted to get rid of the reps. Luckily, I was using an adjustable kettlebell, so I was able to keep the weight down.
However, if you’re using this exercise in a structured fitness routine, you’ll be working in a more regular repetition pattern and can gradually increase the weight instead. This is known as progressive overload and is a great way to increase strength and muscle growth.
verdict
Are you aiming to complete 50 kettlebell upright rows? Would you like to add upright rows to your upcoming upper body sessions? Yes, we will.
Kettlebell upright rows are an effective way to strengthen your shoulder and upper back muscles. This exercise also strengthens your hand muscles and improves your grip strength. In other words, it’s an exercise that can improve your performance at the gym and can also help with everyday activities such as lifting groceries, carrying bags, and household chores such as lifting and moving furniture.
