Chest-Supported Kettlebell Row

This exercise targets your back muscles, primarily the latissimus dorsi and rhomboids, by rowing a kettlebell in each hand towards your hips while your torso is supported on an incline bench.

How to do it

1. Lie face down on an incline bench, allowing your arms to hang freely with a kettlebell in each hand.
2. Brace your core and retract your shoulder blades.
3. Pull the kettlebells towards your hips, squeezing your shoulder blades together.
4. Pause briefly at the top, feeling the contraction in your back.
5. Slowly lower the kettlebells back to the starting position with control.

Tips

• Maintain a stable torso throughout the movement; avoid rocking.
• Focus on initiating the pull with your back muscles, not just your arms.
• Keep your elbows close to your body to emphasize the lats.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid, Traps