Alternatives
- Resistance Band Face Pull
- Resistance Band Pull Apart
- Renegade Row
Summary
This vertical pulling movement targets the traps, shoulders, and upper back. It’s effective for building shoulder width and upper trap definition, and can be performed as a controlled strength move or as part of a conditioning circuit.
Benefits of the Kettlebell High Pull / Upright Row
- Builds size and strength in the traps and delts
- Improves posture and shoulder function
- Engages forearms and grip
- Great for supersets or circuits
- Simple, effective upper back builder
Kettlebell High Pull / Upright Row Muscles Worked
- Primary: Trapezius, Rhomboids, Deltoids
- Secondary: Biceps, Forearms
Instructions
- Stand tall holding a kettlebell with both hands in front of your thighs
- Pull the kettlebell upward along your body, leading with the elbows
- Keep elbows higher than wrists as the kettlebell rises to chest height
- Pause briefly at the top
- Lower the kettlebell slowly and with control
- Repeat for the desired number of reps
Common Mistakes
- Pulling primarily with the arms instead of leading with the elbows
- Rounding the shoulders forward during the lift
- Jerking the kettlebell instead of moving smoothly
- Lifting the kettlebell too high, risking shoulder impingement
- Letting the wrists bend or collapse