Top 6 Kettlebell Lat Exercises For Stronger Back

If you’re looking for the kettlebell lats workout, then you came to the right place. In this article, I’m going to hand out the best kettlebell lat exercises for all fitness levels, especially for beginners. Whether you work out at home or in the gym, you can incorporate these kettlebell lats exercises in your overall workout regime to build a stronger back.

Lats or latissimus dorsi is one of the thicker and larger muscles of the back that are spread from shoulder to waist.

They primarily work when you pull and adduct something. Pull-up is a good example of a back workout because it engages your lats fully.

You can save this: 12 Week Kettlebell Program PDF (An Ultimate Plan)

The bigger the lats, the larger your back would look.

Lats are also highly responsible for building a “V-shape” back.

So, it’s important to work on your latissimus dorsi for building a sizeable back.

How do you train your lats with kettlebells?

Back workout with a kettlebell
Back workout with a kettlebell

You can train your lats with several kettlebell exercises. KB bent-over row, gorilla row, kb pullover, and superman pull are some of the important workouts you can do to build stronger lats and back with kettlebells.

Although, kettlebell lat exercises aren’t as useful as barbell and machine back workouts for developing bigger and wider back.


Related: Top 7 Dumbbell Workouts For Lats At Home


For example; deadlift, barbell bent-over row, lat pulldown, pull-ups, and T rowing are some of the important compound workouts you need to do to build a “V” shaped back.

However, if you neither have the time nor have access to gym equipment like barbells and machines, then doing kettlebell workouts can be useful for your massive lats.

So let’s quickly find out what workouts you can do to train your lats with kettlebells.

Kettlebell Lat Exercises (List)

  1. KB Single Arm Bent-Over Row
  2. Kettlebell Pullover
  3. Gorilla Row
  4. KB Renegade Row
  5. Lying Kettlebell Superman Pull
  6. KB Suitcase Row

Now, let’s see how to do these exercises to strengthen your lats with step-by-step instructions.

You may also like: Kettlebell Lower Back Exercises (The 8 Best Moves)

1. KB Single Arm Bent-Over Row

Single-arm rowing is one of the important lat workouts you can do with kettlebells. It allows you to target your lats specifically.

Whether you’re a beginner or intermediate, you can incorporate it into your workout regime to boost your back muscle’s strength.

How to do single-arm KB bent-over row

  1. Grab a kettlebell with your right hand with a neutral grip and stand in the split or staggered stance.
  2. Keep your right arm straight directly underneath your shoulder.
  3. Bend your knees and lean your torso forward until your chest is parallel to the ground.
  4. Place your left hand on your left knee for support.
  5. Brace your core, look downward and maintain neutral spine position. This is your starting position.
  6. Raise your elbow up at your sides (in a rowing motion) until your lat is fully engaged.
  7. Engaging your lat, hold the weight in the top position for a couple of seconds and then return your arm to the start.
  8. Do three sets of 8 to 10 repetitions each (both sides) with 1-2 minute interval between sets.

If you workout with only one kettlebell, then you may like this: 30-Day Single Kettlebell Workout Program


2. Kettlebell Pullover Workout For Lat

The pullover is a compound workout that does not only work on your lats but also your chest.

If you do lat exercises at home with the kettlebell, then the KB pullover can be useful for you.

How to do pullover:

  1. Holding a kettlebell with both hands, lay down on a flat bench with your feet firmly on the ground.
  2. Extend your arms behind your head with your elbows slightly bent.
  3. Try to keep your arms close to your ears so that when you pull the weight, your elbows flare out. That’s the start.
  4. Brace your abdominal muscles, inhale and pull the kettlebell upward (across from head to your chest) until your arms are straight and pointing toward the ceiling. Focus on your lats when you pull the weight over.
  5. Engaging your lats, hold for a moment, and then return the weight to the starting position. That’s your one rep.
  6. Do three sets of 8 to 10 repetitions each with 1-2 minute rest between sets.

If you workout with a dumbbell, check out this: Dumbbell Pullover


3. KB Gorilla Row / Both Arm Bent-over Row

You can do the kettlebell gorilla row or the bent-over row to target your lat and enhance your back strength.

This is nearly similar to single-arm rowing. During this workout, you need to use both arms at the same time instead of one.

You can see the steps below:

  1. Grab one kettlebell in each hand and stand in the two times wider than shoulder-width stance.
  2. Hing at your hips and lean your torso forward until your chest is parallel to the ground.
  3. Keep your arms straight below your chest with palms are facing each other.
  4. Brace your core, look downward and maintain neutral spine position. This is your starting position.
  5. Raise your elbows up at your sides (in a rowing motion) until your lat muscle is engaged.
  6. Pause for a couple of seconds and then return your arms to the starting position. That’s one rep.
  7. Do three sets of 8 to 10 repetitions each with 1-2 minute interval between sets.

Related: The 10 Best DB Exercises For Strong Back


4. KB Renegade Row

The renegade row, sometimes also called plank rowing, is one of the advanced upper body workouts that requires a good amount of strength and balance to perform properly.

Kettlebell Lat Exercises For Stronger Back
Kettlebell Renegade Row

It works on several muscles at once, such as the chest, shoulder, and especially lats.

If you’re a beginner, do other kettlebell exercises for lats and avoid this workout.

How to do KB renegade row

  1. Grab a pair of kettlebells with a neutral grip and get into a high plank position with your hands are shoulder-width apart.
  2. Keep your arms are straight underneath the shoulders and body straight from head to the heels.
  3. Place your feet slightly wider than shoulder-width apart, as it will help you perform rowing effectively. This is your start.
  1. Brace your core, inhale and slowly lower your chest toward the floor as low as possible, and then press back to the start.
  2. Now, lift the right kettlebell off the floor and row at your side so your lats can engaged.
  3. Engaging your lats, pause for a second or two and then lower the kettlebell on the floor.
  4. Now, row at your left side to complete one rep.
  5. Do two to three sets of 8 to 10 repetitions each.
Related: Kettlebell Pushups: Variations, How-To & Benefits

5. Lying KB Superman Pull Exercise for Lats

The superman pull is one of the least known back workouts that you can do with the help of dumbbells and kettlebells.

It allows you to target your lats specifically and help you build a stronger back.

I often do this workout because I feel it strengthens my lower back.

Let’s see how to do KB superman pull on the floor

  1. Lay down on your stomach with your arms are straight in front of you.
  2. Grab one kettlebell in each hand and keep your arms straight in a “Y” shape so that your fingers pointing slightly outwards. This is your starting position.
  3. Keep your thighs and glutes tight, and lift your chest off the floor as high as possible and pull the kettlebells toward your chest until your lats are fully engaged.
  4. Pause for a moment and return your arms to the start.
  5. Depending on your fitness level, do as sets and reps as you can.

6. Kettlebell Suitcase Row

The suitcase row is another rowing exercise you can do to work on your lat with the kettlebell.

The KB suitcase row has a slightly different stance than the gorilla row.

You can do it one-arm as well as both arm suitcase row, whichever suits you the most.

How to do single-arm KB suitcase row

  1. Grab a kettlebell with your right hand and stand upright with your feet together.
  2. Push your hips backward and slightly bent your knees to lean forward until your chest is parallel to the ground.
  3. Keep your right arm straight at your side and left one in any comfortable position.
  4. Brace your core, maintain a neutral spine position and look downward. This is your starting position.
  5. Pull the weight by pulling your elbow back and upward, as high as you can pull.
  6. Engaging your lats, hold in that position for a couple of seconds and then return your arms to the start. That’s one rep for one side.
  7. Do two sets of 8 to 10 repetitions each/side with a 1-2 minute rest between sets.

Are kettlebell exercises good for your back?

Yes, kettlebell exercises can be useful for strengthening and toning back muscles.

You can do the above kettlebell lat exercises to build your back.

However, barbells and machine workouts may be more helpful if you want to build a bigger, stronger, and wider back.

Related: 4 Week Kettlebell Program With PDF