Chest-Supported Kettlebell Row

How to do it

1. Lie face down on an incline bench, allowing your arms to hang freely with a kettlebell in each hand.
2. Brace your core and retract your shoulder blades.
3. Pull the kettlebells towards your hips, squeezing your shoulder blades together.
4. Pause briefly at the top, feeling the contraction in your back.
5. Slowly lower the kettlebells back to the starting position with control.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Seated Cable Row, it loads Rear delts 5 points lower, Forearms 5 points higher. It needs Kettlebells + Bench where the other uses Cable machine. Compared with the Kettlebell Sumo High Pull, it loads Side delts 70 points lower, Rear delts 65 points higher, Mid-back / traps 40 points higher. It needs Kettlebells + Bench where the other uses Kettlebells.

Other ways to train this

• Seated Cable Row Cable machine
• Barbell Row BarbellIntermediate
• Dumbbell Row Dumbbells
• Machine Row Machines
• T-Bar Row BarbellProfessional
• Chest-Supported Row DumbbellsBench
• Inverted Row Pull-up bar
• Two-Arm Kettlebell Row Kettlebells
• Cable Bent-Over Row Cable machineIntermediate
• Smith Machine Row Smith machine
• TRX Row Suspension trainer
• Pendlay Row BarbellIntermediate
• Wide-Grip Cable Row Cable machine
• One-Arm Chest-Supported Row DumbbellsBenchIntermediate
• Chest-Supported Smith Row Smith machineBench
• One-Arm Kettlebell Row KettlebellsIntermediate

Other exercises for the Mid-back / traps

• Kettlebell Sumo High Pull 50% KettlebellsIntermediate
• Kettlebell Rear Delt Row 50% KettlebellsIntermediate
• Kettlebell Farmer's Walk 45% Kettlebells
• Kettlebell Swing 30% KettlebellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.