Chest-Supported Kettlebell Row

Muscles worked by the Chest-Supported Kettlebell Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiRear DeltsPosterior DeltoidTrapsTrapezius

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Chest-Supported Kettlebell Row

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.

Form 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.

At a glance

Chest-Supported Kettlebell Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over Dumbbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Chest-Supported Smith Machine Row
• Double Kettlebell Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "chest-supported-kettlebell-row",
  "name_en": "Chest-Supported Kettlebell Row",
  "name_de": "Brustgestütztes Kettlebell-Rudern",
  "name_es": "Remo con Kettlebell Apoyado en el Pecho",
  "description_en": "This exercise targets your back muscles, primarily the latissimus dorsi and rhomboids, by pulling a kettlebell towards your chest while your torso is supported.",
  "description_de": "Diese Übung trainiert deine Rückenmuskulatur, hauptsächlich den Latissimus dorsi und die Rhomboide, indem du eine Kettlebell zum Brustkorb ziehst, während dein Oberkörper gestützt ist.",
  "description_es": "Este ejercicio trabaja los músculos de tu espalda, principalmente el dorsal ancho y los romboides, al tirar de una kettlebell hacia tu pecho mientras tu torso está apoyado.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid",
    "trapezius"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "pull_day",
    "requires_bench"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie face down on an incline bench, allowing your arms to hang freely with a kettlebell in each hand.",
    "Brace your core and retract your shoulder blades.",
    "Pull the kettlebells towards your hips, squeezing your shoulder blades together.",
    "Pause briefly at the top, feeling the contraction in your back.",
    "Slowly lower the kettlebells back to the starting position with control."
  ],
  "instructions_de": [
    "Lege dich bäuchlings auf eine Schrägbank und lasse deine Arme mit je einer Kettlebell frei hängen.",
    "Spanne deinen Rumpf an und ziehe deine Schulterblätter zurück.",
    "Ziehe die Kettlebells zu deinen Hüften und drücke dabei deine Schulterblätter zusammen.",
    "Halte kurz oben an und spüre die Kontraktion im Rücken.",
    "Senke die Kettlebells langsam und kontrolliert in die Ausgangsposition zurück."
  ],
  "instructions_es": [
    "Acuéstate boca abajo en un banco inclinado, dejando que tus brazos cuelguen libremente con una kettlebell en cada mano.",
    "Contrae tu abdomen y retrae tus escápulas.",
    "Tira de las kettlebells hacia tus caderas, apretando tus escápulas.",
    "Haz una breve pausa en la parte superior, sintiendo la contracción en tu espalda.",
    "Baja lentamente las kettlebells a la posición inicial con control."
  ],
  "tips_en": [
    "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."
  ],
  "tips_de": [
    "Halte deinen Oberkörper während der gesamten Bewegung stabil; vermeide Schaukeln.",
    "Konzentriere dich darauf, den Zug mit den Rückenmuskeln zu initiieren, nicht nur mit den Armen.",
    "Halte deine Ellbogen nah am Körper, um den Latissimus zu betonen."
  ],
  "tips_es": [
    "Mantén el torso estable durante todo el movimiento; evita balancearte.",
    "Concéntrate en iniciar el tirón con los músculos de la espalda, no solo con los brazos.",
    "Mantén los codos cerca de tu cuerpo para enfatizar el dorsal ancho."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/chest-supported-kettlebell-row-start.webp",
      "peak": "images/flat/chest-supported-kettlebell-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "chest-supported-kettlebell-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.