9 Best Kettlebell Pull Exercises

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Pulling exercises are excellent for building upper body strength. It took me a long time to develop an understanding of pulling muscle activation.

What’s a pull exercise? As the pull name suggests, it’s a pulling movement that typically involves the back, biceps, and hamstrings. Most pull exercises contain “pull” or “row” in the exercise name.

Keep reading for detailed explanations and demonstrations of 9 pull exercises.

For those interested in following a Push Pull Leg routine for strength training of all the major muscle groups with sufficient recovery, check out the Ultimate Beginners Guide.

Table of Contents

GROUP A – PULL MAIN EXERCISES

#1. Deadlift Variations

A. Kettlebell Deadlift

Place the kettlebell in between feet that are hip-distance apart.
Hinge forward at the hips and bend slightly at the knees. Grab the kettlebell handle in both hands.
Keep back neutral and core braced throughout the movement. Weight distributes evenly between three points of the right foot – heel, big toe, and pinky toe for stability.
Drive the floor away until knees are locked out and shoulders at the top. Keep the kettlebell close to the path of your shin.

B. Kettlebell Single-Arm Deadlift

Place the kettlebell in between feet that are hip-distance apart.
Hinge forward at the hips and bend slightly at the knees. Grab the kettlebell handle in one hand.
Keep back neutral and core braced throughout the movement. Weight distributes evenly between three points of the right foot – heel, big toe, and pinky toe for stability.
Drive the floor away until knees are locked out and shoulders at the top. Keep the kettlebell close to the path of your shin.
Finish the reps on one side, then move on to the other.

C. Kettlebell Single-Leg Romanian Deadlift (RDL)

Grab the kettlebell handle in the left hand.
Keep back neutral and core braced throughout the movement. Weight distributes evenly between three points of the right foot – heel, big toe, and pinky toe for stability.
Lift your left foot slightly behind you. Then fully extend your left leg behind you with toes pointing down to the floor and your torso falls forward as you hinge at the hips. Keep the kettlebell close to the path of your shin.
Finish the reps on one side, then move on to the other.

#2. Row Variations

A. Kettlebell Bent Over Rows

Grab the kettlebell handle in one hand and stand with feet hip-distance apart.
Hinge forward at the hips and bend slightly at the knees while keeping your back neutral and core braced.
Let the kettlebell hang as you pull it towards your body. Think about bringing your shoulder blades closer together. Return with control.
Finish the reps on one side, then move on to the other.

B. Kettlebell Single-Arm Renegade Row

Grab the kettlebell handle in one hand and elevate the other hand with an item like a block, textbook, or anything stable to increase the range of motion.
Get into a high plank position on your two hands and two toes. Stack the wrists under the shoulders, and keep the feet, hips, and head aligned.
Engage your lats by pulling your shoulders away from your ears to keep your scapula pulled down.
Stabilize your body by engaging the core and glutes, and pull the weight towards your body. Think about bringing your shoulder blades closer together. Return with control.
Finish the reps on one side, then move on to the other.

C. Kettlebell Single-Leg Row

Grab the kettlebell handle in the left hand.
Keep back neutral and core braced throughout the movement. Weight distributes evenly between three points of the right foot – heel, big toe, and pinky toe for stability.
Lift your left foot slightly behind you. Then fully extend your left leg behind you with toes pointing down to the floor and your torso falls forward as you hinge at the hips.
Let the kettlebell hang as you pull it towards your body. Think about bringing your shoulder blades closer together. Return with control.
Finish the reps on one side, then move on to the other.

#3. Kettlebell Good Mornings

Grab the kettlebell with both hands and stand with feet shoulder-width apart.
Start by holding the kettlebell upside down in front of your chest. Press the weight over your head and bring it behind you, on your back.
Keep back neutral and core braced throughout the movement.
Hinge forward at the hips, so the torso is near parallel to the floor and knees bend slightly.
Engage your hamstrings, glutes, and core to push your hips forward and stand up in starting position.

GROUP B – PULL ACCESSORY EXERCISES

#1. Kettlebell Bicep Variations

A. Kettlebell Hammer Curl

Grab the kettlebell horns with palms facing each other and stand with feet hip-distance apart.
Tighten the core while you curl the forearms towards the biceps without moving the elbows. Return with control.

B. Kettlebell Bicep Curl

Grab a kettlebell handle with palms facing towards you and stand with feet hip-distance apart.
Tighten the core while you curl the forearms towards the biceps without moving the elbows. Return with control.