# Kettlebell Upright Row with External Rotation

A two-part kettlebell shoulder drill: an upright row to shoulder height, then a rotation that turns the forearms up to vertical. Trains the rotator cuff and side delts, usually with light kettlebells.

- Intermediate · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-upright-row/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-upright-row-with-external-rotation/

## Muscles worked

- Side delts: 8/10
- Rotator Cuff: 8/10
- Traps: 6/10
- Front delts: 5/10
- Rear delts: 4/10
- Forearms: 4/10

## How to do the Kettlebell Upright Row with External Rotation

1. Pull the weights up by driving your elbows to shoulder height.
2. Rotate your forearms up until the kettlebells are above your elbows.
3. Rotate back down, then lower the kettlebells to your thighs.

### Full technique — 5 steps

1. Stand tall with feet hip-width apart and a kettlebell in each hand in front of your thighs, palms facing your body.
2. Pull the kettlebells up by driving your elbows out and up until your elbows reach shoulder height.
3. Keep your elbows at shoulder height and bent to about 90 degrees, forearms pointing down.
4. Rotate your forearms up until they are vertical and the kettlebells are above your elbows.
5. Reverse each step under control, rotating down and lowering the kettlebells to your thighs.

## Common mistakes

- Lifting well above shoulder height
- Shrugging into the top
- Dropping the elbows during rotation
- Swinging the torso for momentum
- Using weights too heavy to rotate

## Form cues

- Stop at shoulder height
- Keep shoulders down
- Keep wrists straight
- Rotate slowly

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Wide Grip Barbell Upright Row](https://seto.fit/exercises/wide-grip-barbell-upright-row/)
- **No equipment**: [EZ Bar Upright Row](https://seto.fit/exercises/ez-bar-upright-row/)
- **Dumbbells**: [Single Arm Dumbbell Upright Row](https://seto.fit/exercises/single-arm-dumbbell-upright-row/)

## Quick answers

### What muscles does the Kettlebell Upright Row with External Rotation work?

Primary: Side delts 8/10, Rotator Cuff 8/10. Also works: Traps 6/10, Front delts 5/10, Rear delts 4/10, Forearms 4/10.

### How many sets and reps of the Kettlebell Upright Row with External Rotation?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Kettlebell Upright Row with External Rotation?

Barbell: Wide Grip Barbell Upright Row. No equipment: EZ Bar Upright Row. Dumbbells: Single Arm Dumbbell Upright Row.

How we rate exercises: https://seto.fit/guides/methodology/

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