Strength

Kettlebell Chest Supported Row

The Kettlebell Chest Supported Row targets upper and mid-back muscles fostering shoulder blade strength. It enhances postural stability, encourages better posture, and boosts muscular endurance.
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Kettlebell Chest Supported Row instructions
Step-by-step instructions
1
Position a kettlebell on each side of an inclined bench.
2
Lie face-down on the bench, extending your arms on each side to grab both kettlebells.
3
Pull the kettlebells upwards, bending your elbows and pulling them towards your torso.
4
Hold for a moment at the top of the motion, focusing on contracting your shoulder blades together.
5
Slowly lower the kettlebells back to the starting position, maintaining control and not letting them touch the ground. Repeat for the programmed number of reps.
Position a kettlebell on each side of an inclined bench.
Lie face-down on the bench, extending your arms on each side to grab both kettlebells.
Pull the kettlebells upwards, bending your elbows and pulling them towards your torso.
Hold for a moment at the top of the motion, focusing on contracting your shoulder blades together.
Slowly lower the kettlebells back to the starting position, maintaining control and not letting them touch the ground. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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