How to Do the Kettlebell Upright Row

Kettlebells differ from dumbbells, barbells and machine weights by providing a unique weight distribution balance, theoretically stimulating different aspects of muscle. In this exercise, kettlebells are used in an upright rowing or pulling motion. Thus, the exercise is called 'upright rows' when two arms are used. This is an exercise for the shoulder muscles (the deltoids). Here's how to do it.

• Stand with feet about shoulder width apart.
• Hold a kettlebell of suitable weight in each hand, hanging at the thighs.
• Raise the weight up to the shoulder, and return.
• You can do the exercise with single arms alternately, or both at the same time.
• See the image. You can use a 'punching' action for single arms or with a more traditional upright row motion where the elbow does not go beyond the shoulder line.
• Aim for about 3 to 6 sets of 8 to 12 exercises, depending if you do singles or doubles. Rest about a minute between sets.