The Key Kettlebell Exercise that Accelerates Shoulder and Trap Growth

Kettlebell Upright Rows

If you enjoy watching/listening, here's a short YouTube video essay with video demonstration of the exercise: https://youtu.be/gLh4vtyPHqM?is=pBrHaaRXbhpQke9Q

These are a very underrated exercise for the side and rear delts, along with the traps.

Like everything done with a kettlebell – upright rows also hit the grip a bit, too. The displacement of the load under the kettlebell handle is why the grip always seems especially challenged in many of these kettlebell exercises.

I really enjoy doing higher reps with this exercise. Anywhere from 12-30 reps (yes — as high as 30!) per set. 

This means you won't add weight often. 

That's not a problem. It's actually a benefit with upright rows.

Too many people are too quick to chase heavier loads with upright rows and it leads to poor form, poor muscle stimulus, and possible injury.

Embrace the reps and the painful time under tension!

Start with a weight you can achieve 10-12 reps. Stay with that same weight until you're knocking out 25-30 reps with a controlled cadence. Leave the ego. Chase the burn on these.

A couple quick tips:

Don't think of simply pulling the kettlebell up. Think of pulling the kettlebell handle out and apart.

This calls into action the side delts more.

The height of the kettlebell handle should should stop around collar bone to chin – maybe mouth – height. If you're going higher than this, you're likely just lifting and shrugging up. Which would be leaving gains on the table. 

These can be used instead of – or alternated (session to session) with – lateral raises. Most kettlebell minimalists/purists won't have a light enough kettlebell for lateral raises to be appropriate. But they can always do an upright row. If you're a "functional" type, you may find isolation exercises like lateral raises "boring" anyway. 

Upright rows are effectively a compound exercise that allows you to lift heavier weights while doing a movement pattern you generally probably do in your day to day activities.

I'm not hating on the lateral raise. I actually love lateral raises. But, kettlebell upright rows are a good lateral raise alternative and may be mentally or emotionally more enjoyable for many people – even if they have the option of using dumbbells or cables for lateral raises. 

I like to do lateral raises 1-2 times per week, and swap upright rows for lateral raises once or twice every fortnight. Sometimes more. I genuinely like both exercises.

If you get too strong for your kettlebell upright rows, you can either buy, steal, or borrow a heavier bell for upright rows; add even more reps; adopt a slower tempo/cadence; or you can switch to single arm kettlebell upright rows — which are a very reliable exercise, as well. 

Single arm kettlebell upright rows are done just like their dumbbell cousin variation, and you can either do one side at once for all reps, rest, and switch sides. Or you can alternate rep-to-rep like you would in single arm gorilla rows, except pulling and transitioning hands from in front of your body instead of from the floor every rep. You might call that: single arm alternating kettlebell upright rows or single arm kettlebell gorilla upright rows. Whatever floats your boat.