Kettlebell One Arm Row
Description
The kettlebell one-arm row is a single-arm bent-over row using a kettlebell. The KB handle sits lower than a dumbbell, slightly changing the pulling angle and demanding more grip. It builds the lats, mid-traps, and biceps one side at a time.
Muscle Group
Equipment Required
Kettlebell One Arm Row Instructions
- Stand with feet hip-width apart. Hold a KB in your right hand.
- Hinge at the hips. Place your left hand on a bench or your left knee for support.
- Let the KB hang with your right arm extended. Back flat.
- Row the KB toward your right hip by driving your elbow back and up.
- Squeeze your lat and shoulder blade at the top.
- Lower under control.
- Complete reps, then switch sides.
- Use moderate weight. Aim for 10 to 12 reps per side.
Kettlebell One Arm Row Form & Visual
Kettlebell One Arm Row Benefits
- Builds the back unilaterally
- KB handle demands extra grip
- Exposes left-right imbalances
- Simple and effective
- Easy to load progressively
- Works well at home
Kettlebell One Arm Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Forearms and grip
Kettlebell One Arm Row Variations & Alternatives
- KB Two-Arm Row
- Dumbbell Bent Over Row
- KB Renegade Row
- KB Alternating Row
- KB Gorilla Row
