How to do a one-arm kettlebell row
The one-arm kettlebell row is a pulling exercise: you lean forward with a flat back and pull a kettlebell to your hip. It trains your lats and upper back, plus your biceps and grip, and balances out pushing moves like push-ups.
- Upper body
- Kettlebell
- 12 reps
kettlebell row, single-arm kettlebell row, bent-over kettlebell row
How to do it
- Stand in a split stance with your left foot forward and rest your left forearm on your left thigh.
- Hinge forward until your back is flat and nearly level, and pick up the kettlebell in your right hand.
- Let the bell hang under your shoulder with your arm straight.
- Pull the bell back toward your hip, keeping your elbow close to your side.
- Pause for a moment at the top, then lower the bell slowly until your arm is straight.
- Finish all reps, then switch sides.
Form cues
- Flat back, wrist straight
- Pull the bell to your hip
- Lead with your elbow
- Keep your shoulders level
Muscles worked
Main: lats, upper back
Also: biceps, forearms, core, shoulders
Common mistakes
- You twist your body to lift the bell. Fix: Keep your chest square to the floor. Use a lighter bell if you have to twist.
- You pull the bell up to your chest. Fix: Pull it back toward your hip. This uses more of your lats.
- Your back rounds. Fix: Brace on your thigh and keep your back flat from head to hips.
- You drop the bell fast. Fix: Lower it over about 2 seconds and keep control the whole way.
Make it easier: Supported kettlebell row
Put your other hand on a chair or bench so your back has more support and you can focus on the pull.
Make it harder: Kettlebell row with a pause
Hold the bell at your hip for 2 seconds on each rep before you lower it.
In a workout
Do 12 reps on each arm, rest 60 seconds, and repeat 3 times. Pair it with push-ups or presses for a balanced workout.
Safety: Take care if you have a back or shoulder problem; stop if you feel pain in your lower back or the front of your shoulder.
Questions
What muscles does a kettlebell row work?
It mainly works your lats and upper back. Your biceps, grip and core also work.
Should I pull to my chest or my hip?
Pull toward your hip. It keeps your shoulder in a good position and trains your lats more.
Can I do rows if I only have one kettlebell?
Yes. The one-arm row needs only one bell. Do all reps on one side, then switch.
