Also known as: single-arm kettlebell row, kettlebell row, one arm kb row, single arm kb row, kettlebell one-arm row, single arm kettlebell row, single kettlebell row
What is One-Arm Kettlebell Row?
The One-Arm Kettlebell Row is a pulling exercise performed by hinging at the hips and drawing a kettlebell toward your hip with one arm. It primarily works the latissimus and other back muscles, with support from the biceps and core. Its easy difficulty level makes it approachable for beginners who can maintain a stable, flat back.
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How to Do One-Arm Kettlebell Row
- Set your stance: Place the kettlebell beside one foot, then step the opposite foot slightly forward to create a stable, staggered stance.
- Hinge and brace: Hinge at your hips with a flat back, and rest your free hand on your front thigh just above the knee.
- Grip the kettlebell: Hold the kettlebell with your working hand and let that arm hang straight down beneath your shoulder.
- Row toward your hip: Pull your elbow close to your body and back past your ribs until the kettlebell reaches your hip; keep your chest square to the floor.
- Lower and switch: Lower the kettlebell slowly until your arm is straight. Complete your repetitions, then reposition and repeat on the other side.
Description
Stand with the kettlebell beside one foot and step the opposite foot slightly forward. Hinge at the hips and rest your free hand on the front thigh, just above the knee. Keep your back flat.Grip the kettlebell and let the arm hang straight down. Pull the elbow straight back past your ribs until the kettlebell reaches your hip. Keep the elbow close to your body and your chest square to the floor.
Lower slowly to a straight arm. Complete all reps, then switch sides.
Frequently Asked Questions
What muscles does the One-Arm Kettlebell Row work?
The exercise mainly targets the latissimus and other back muscles as you pull the kettlebell toward your hip. Your biceps assist with the pull, while your core works to keep your torso steady and your back position controlled.
What are common One-Arm Kettlebell Row mistakes?
Common mistakes include rounding the back, twisting the chest to lift the kettlebell, shrugging the shoulder, and using momentum. Choose a manageable weight, keep your torso stable, and lower the kettlebell under control.
How can I progress or modify the One-Arm Kettlebell Row?
Start with a lighter kettlebell and focus on steady, controlled repetitions. To progress, gradually increase the weight while maintaining good form. If hinging or balancing is difficult, use a stable support for your free hand or try a two-arm kettlebell row.