How to do the Kettlebell One Arm Row
Kettlebell One Arm Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Kettlebell One Arm Row demonstration · © GymiaFit
Kettlebell One Arm Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Kettlebell One Arm Row step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- 3Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- 4Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Kettlebell One Arm Row — questions
What muscles does the Kettlebell One Arm Row work?
The Kettlebell One Arm Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Kettlebell One Arm Row?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell One Arm Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell One Arm Row?
Kettlebell Alternating Renegade Row, Kettlebell Alternating Row, Kettlebell Two Arm Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell One Arm Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.