Kettlebell Exercises For The Back

Traditional exercise equipment, such as barbells, dumbbells, resistance bands and weight machines, can help you strengthen your back, but kettlebells can add another dimension to your workout. The bell-shaped weights are designed so you can easily move them around your body through various ranges of motion, providing an intense aerobic workout at the same time.

Single-Arm Kettlebell Row

The single-arm kettlebell row strengthens the upper back muscles, including the latissimus dorsi, rhomboids and trapezius. Place a kettlebell on the floor beside a bench or chair. Stand between the two objects, with your left side closest to the bench, and bend forward at your waist until your torso is nearly parallel to the floor. Allow your knees to bend slightly. Pick up the kettlebell with your right hand and hold it below your right shoulder with your arm fully extended. Place your left hand on the bench for support. Flex your right elbow and extend your shoulder to pull the weight straight upward to just under your shoulder. Slowly let it back down and repeat. Perform the exercise with your left arm as well.

Kettlebell Swing

The kettlebell swing is a classic kettlebell exercise for the full body, including the erector spinae muscle group and the deep spinal muscles of the lower back. These muscles act to extend and hyperextend the spine. Place a kettlebell on the floor and stand just behind it with your feet spread on either side, slightly wider than shoulder-width apart. Bend forward at the waist until your torso forms a 45-degree angle to the floor and flex your knees until your thighs are horizontal. Reach between your knees with both arms and grasp the handle of the kettlebell with both hands. Extend your hips and knees powerfully to lift the weight to your waist, and then swing it forward and upward with your arms to eye level. Let the weight swing back down, and then flex your hips and knees again to repeat the exercise. You can swing the weight over your head to make the exercise more challenging.

Upright Rows

Upright rows target the muscles that elevate and upwardly rotate the scapula bones on either side of your upper back. Stand upright and hold a kettlebell in each hand in front of your thighs with your palms facing your body. Flex your elbows and move them sideways and upward, away from your body, to pull the weights upward along your body. Stop when your hands are under your chin, slowly let them back down and repeat. Do not use your back or legs to help move the kettlebells, just your arms.