Dead Up Right Row with Kettlebell

Dead Up-Right Row with Kettlebell

The Dead Upright Row with one kettlebell is a compound exercise that targets the muscles in your shoulders, upper back, and traps. Here’s a step-by-step guide on how to perform the Dead Upright Row with one kettlebell:

Video Instructions on How to do a Dead Upright Row with Kettlebell

Muscles Worked:

  • Deltoids (shoulders)
  • Trapezius (upper back)
  • Rhomboids (upper back)

Equipment Needed:

  • One kettlebell


  1. Starting Position:
    • Begin by placing the kettlebell on the floor in front of you.
    • Stand with your feet shoulder-width apart.
    • Hinge at your hips and bend your knees to reach down and grab the kettlebell with one hand.
  2. Grip and Stance:
    • Hold the kettlebell with an overhand grip (palms facing your body).
    • Ensure your grip is firm, and your hand is positioned just outside your thigh.
  3. Setup:
    • Keep your back straight, chest up, and shoulders back.
    • Engage your core for stability.
  4. Lift the Kettlebell:
    • Lift the kettlebell by extending your hips and knees, bringing the kettlebell up in front of you.
    • The movement should be a straight line, and your back should remain flat.
  5. Elbows Up:
    • As the kettlebell reaches your midsection, bend your elbow and lift it towards the ceiling.
    • Keep the elbow higher than the kettlebell to engage the muscles in your upper back.
  6. Upper Body Position:
    • Your upper arm should be parallel to the ground, and the kettlebell should be close to your body.
    • Avoid leaning back excessively or using momentum.
  7. Lower the Kettlebell:
    • Lower the kettlebell back down to the starting position in a controlled manner.
    • Keep your back straight as you hinge at your hips and bend your knees.
  8. Repeat:
    • Perform the desired number of repetitions before switching to the other hand or taking a break.


  • Start with a lighter kettlebell to focus on form before increasing the weight.
  • Keep the movement controlled, and avoid using momentum to lift the kettlebell.
  • Engage your core throughout the exercise to maintain stability.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.

As always, it’s advisable to consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing health conditions or concerns.


ChatGPT can make mistakes. Consider checking important information.