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The Reverse Grip Kettle Bell Bent Over Row is an upper body exercise that primarily targets the middle back and lats, but also works the biceps and shoulders. This is a compound exercise which is well suited to beginner lifters.



  • You can perform this exercise with either one or two kettle bells depending on what equipment you have available.



  • Grip your kettle bell in one hand and deadlift it off the ground. Push your hips back, bending your legs slightly at the knees. Your chest should be up, abs tensed and your lower back flat.
  • Pull the kettle bell up by your side in a smooth motion by squeezing your shoulder blades back and bending your arm at the elbow.
  • Lower the kettle bell back to the starting position and repeat.

Back Muscle Diagram.

Back Muscles