How to do the Kettlebell Upright Row with External Rotation
- Pull the weights up by driving your elbows to shoulder height.
- Rotate your forearms up until the kettlebells are above your elbows.
- Rotate back down, then lower the kettlebells to your thighs.
Full technique — 5 steps
- Stand tall with feet hip-width apart and a kettlebell in each hand in front of your thighs, palms facing your body.
- Pull the kettlebells up by driving your elbows out and up until your elbows reach shoulder height.
- Keep your elbows at shoulder height and bent to about 90 degrees, forearms pointing down.
- Rotate your forearms up until they are vertical and the kettlebells are above your elbows.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
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.
