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Exercise guide
One Arm Kettlebell Row
A unilateral rowing exercise with bench support, building the lats and mid-back one side at a time.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Place one hand and knee on a bench for support.
- Hold a kettlebell in the opposite hand with your arm extended.
- Pull the kettlebell toward your hip by driving your elbow back.
- Squeeze your back at the top of the movement.
- Lower the kettlebell with control.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your torso square to the floor throughout the set.
- Pull with your back muscles rather than just your arm.
- Keep your neck neutral, eyes on the floor just ahead.