One-Arm Kettlebell Row tutorial
The one-arm kettlebell row involves pulling a kettlebell from below toward your hip with one hand while hinged over with a flat back. It strengthens the lats and mid-back one side at a time and challenges core stability against rotation. It suits intermediate trainees at home or in the gym.
How to perform
- Place one hand and the same-side knee on a bench, or brace one hand on your front knee in a split stance.
- Hold the kettlebell in the free hand with the palm facing your body.
- Keep your back flat and roughly parallel to the floor and brace your core.
- Pull your elbow back and up until the kettlebell reaches your hip.
- Squeeze your shoulder blade toward your spine at the top.
- Lower the kettlebell slowly until your arm is straight, and switch sides after your reps.
Breathing: Exhale as you row the kettlebell up and inhale as you lower it.
Key tips
- Pull toward your hip rather than your chest to target the lats.
- Keep your shoulders and hips square to the floor without rotating.
- Let the shoulder blade stretch forward slightly at the bottom for full range.
Common mistakes
- Rotating the torso to heave the weight up
- Rounding the back during the set
- Pulling mainly with the biceps and curling the wrist
Safety: People with low-back pain should always support themselves with a hand and knee on a bench and use a lighter weight.
BackPrimary muscle
KettlebellEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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