Upper body strength training has been a bit of an afterthought in my exercise routine of late. Until I decided to dust off the kettlebells and get to know the upright row exercise a little better. Kettlebell upright rows are designed to target the muscles in the shoulders and upper back. So if you're looking to improve your upper body strength and build muscle, this is the perfect exercise for you.

Upright rows can be done with barbells, dumbbells, or best of all kettlebells. I chose to use kettlebells. For reference, I used an adjustable kettlebell, the Bowflex SelectTech 840 kettlebell, for this challenge. If you are interested in trying the Upright Row, make sure you are comfortable with the style of weight you choose to perform this exercise and seek the assistance of a trainer if you are not used to training with weights.

Upper body resistance exercises provide a versatile and effective way to build upper body strength and muscle mass and improve shoulder mobility and stability. Here are the results I got when I did them daily for a week.

It is essential to stress that this intensive approach is not intended as a sustainable long-term fitness plan, and I do not recommend taking this approach in your own fitness journey. This challenge allowed me to do this exercise on its own and evaluate how my body responded to it. I have mentioned before in Tom's Guide that I prefer lower body sessions to upper body sessions, and when I have an upper body day at the gym, I try to be as efficient as possible. So on my first day of Upright Rowing, I immediately knew I loved it. Kettlebell upright rows target the deltoids in the shoulders. In addition to strengthening the shoulder muscles, upright rowing works the major muscle groups in the middle and upper back, especially the trapezius and rhomboids.

Using kettlebells and a manageable number of sets and reps, you can easily put together a workout for the entire upper body. Along with kettlebell upright rows, kettlebells can be added to movements such as shoulder presses, bent-over rows, biceps curls, and lateral raises. Also, check out this coach's top three kettlebell exercises for strengthening the back and biceps. You don't need several different weights or machines to pump your upper body.

Upright rows while holding a kettlebell will emphasize grip strength. Last year, I was diligent about mastering pull-ups and spent a lot of time on the pull-up assistance machine. My overall upper body strength could have been better, but it was also clear that I needed to improve my grip strength to keep a firm hold on the pull-up bar.

Thankfully, kettlebell upright rows can help with this. One of the bonuses of doing this exercise with kettlebells is that I did not develop calluses on my palms. This is something that usually plagues me when lifting with a barbell or using a pull-up bar.

Naturally, my upper body muscles began to feel more and more reps throughout the week. I felt pain when lifting my bike up and down the stairs of my apartment, or when putting a jumper over my head. By the third day of the week, I was trying to do 50 upright rows and forgetting how many reps I was doing. Luckily, I was using adjustable kettlebells so I could go lighter on the weight.

However, when using this exercise in a structured fitness routine, you will be working with a more normal rep pattern and can instead increase the weight gradually. This is known as progressive overload and is a great way to promote strength gains and muscle growth.

Is it hard to do 50 kettlebell upright rows in a row? No.

Is it hard to do 50 kettlebell upright rows? I plan to add upright rowing to my upper body sessions in the future. Yes.

Kettlebell upright rows are an effective way to strengthen the muscles in the shoulders and upper back. This exercise also strengthens hand muscles and improves grip strength. Therefore, this exercise improves performance in the gym and is useful in everyday life, such as lifting groceries, carrying bags, and performing household chores like lifting and moving furniture.