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StrengthintermediateKettlebells

One-Arm Kettlebell Row

Primary

Middle Back

Secondary

Biceps, Lats

Equipment

Kettlebells

Level

intermediate

One-Arm Kettlebell Row demonstration

One-Arm Kettlebell Row, starting position

One-Arm Kettlebell Row, finishing position

How to Perform

1Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently

Muscles Worked

Front

Back

Middle BackBicepsLats

Exercise Details

Category: Strength
Force: pull
Mechanic: compound
Level: intermediate

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does One-Arm Kettlebell Row work?

One-Arm Kettlebell Row primarily targets the Middle Back. It also works the Biceps, Lats as secondary muscles.

What equipment do I need for One-Arm Kettlebell Row?

One-Arm Kettlebell Row requires Kettlebells.

Is One-Arm Kettlebell Row suitable for beginners?

One-Arm Kettlebell Row is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to One-Arm Kettlebell Row

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Bent Over Two-Arm Long Bar Row

Middle Back

Bodyweight Mid Row

Middle Back

Lying T-Bar Row

Middle Back

Reverse Grip Bent-Over Rows

Middle Back