Exercise library · Upper & Mid Back

How to Do One-Arm Kettlebell Row

Step-by-step instructions, muscles worked and workouts that use the one-arm kettlebell row.

One-Arm Kettlebell Row animated demonstration from start to end position

Main muscles	Upper & Mid Back
Also works	Biceps, Lats
Equipment	Kettlebells
Level	Intermediate
Type	Strength

How to do it

Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Kettlebell Back Workout for Intermediate6 exercises · about 47 min · Kettlebell Kettlebell Full Body Workout for Intermediate6 exercises · about 47 min · Kettlebell Kettlebell Upper Body Workout for Intermediate6 exercises · about 47 min · Kettlebell

Similar exercises

Two-Arm Kettlebell Row animated demonstration

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Seated Cable Rows animated demonstration

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One-Arm Dumbbell Row animated demonstration

One-Arm Dumbbell RowUpper & Mid Back

Bent Over Barbell Row animated demonstration

Bent Over Barbell RowUpper & Mid Back

Gear for this exercise

Kettlebell

KettlebellSwings, goblet squats and carries: a full-body workout with one tool.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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