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Exercise 0541 · REF g9AsZ8P

Kettlebell One Arm Row exercise animation

Kettlebell One Arm Row

Category
Back
Equipment
Kettlebell
Target
Upper Back

Rowing one arm at a time with a kettlebell lets each side work independently, which tends to expose the weaker lat before it shows up on a barbell row where the stronger side can compensate. The free-hanging weight also demands more grip and core control than a machine row. Keep the torso still and pull with the elbow, not the wrist.

How to Do the Kettlebell One Arm Row

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

Muscles Worked

The Kettlebell One Arm Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have kettlebell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Kettlebell One Arm Row work?
The Kettlebell One Arm Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Kettlebell One Arm Row?
The Kettlebell One Arm Row is done with a kettlebell.
What's a good alternative to the Kettlebell One Arm Row?
If you don't have access to a kettlebell, the Back Lever targets the same upper back using body weight instead.