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Kettlebell One Arm Row

A single-arm bent-over row with a kettlebell that builds the lats and mid-back one side at a time with a large stretch at the bottom.

BackKettlebellHorizontal pull
GoLightWeight mediakettlebell-one-arm-row

Demonstration coming soon

Primary

Latissimus dorsi

Secondary

RhomboidsRear deltoidsBicepsCore

Equipment

Kettlebell

Pattern

Horizontal pull

Setup

  1. 01Place a kettlebell beside the front foot in a staggered stance.
  2. 02Hinge at the hips and rest the free forearm on the front thigh or a bench.
  3. 03Grip the handle with a flat back and the shoulder packed.
  4. 04Let the bell hang at a straight arm directly under the shoulder.

Execution

  1. 01Brace the trunk and keep the hips square.
  2. 02Row the kettlebell to the hip by driving the elbow up and back.
  3. 03Squeeze the shoulder blade toward the spine at the top.
  4. 04Lower to a full stretch at the bottom under control.

Checkpoints

  • -Torso and hips stay square to the floor.
  • -Elbow finishes past the torso line without the shoulder rolling forward.
  • -Full arm extension and lat stretch at the bottom of every rep.
  • -Neck stays neutral in line with the spine.

Common mistakes

  • -Rotating the torso open to heave the bell up.
  • -Shrugging the shoulder toward the ear instead of rowing.
  • -Cutting the bottom stretch short.
  • -Rounding the lower back in the hinge.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps per side, weaker side first.
  • -The offset kettlebell handle lets the wrist sit naturally; go heavy once form is strict.
  • -Add a 1 second top squeeze for extra mid-back stimulus.

Related exercises

One-Arm Dumbbell Row

Dumbbell / Back

Kettlebell Two Arm Row

Kettlebell / Back

Dumbbell One Arm Bent-Over Row

Dumbbell / Back

Almost there

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