Kettlebell Single Arm Row

Category

Back

Difficulty

Intermediate

Equipment

Kettlebells

Primary muscles

Latissimus Dorsi, Teres Major, Rhomboids

Secondary muscles

Posterior Deltoids, Biceps Brachii, Trapezius

How to do it

1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. Hinge forward at the hips until your torso is roughly 45 degrees to the floor, keeping your back flat and core braced. Place your left hand on your left thigh for support.
2. Let the kettlebell hang at arm's length below your shoulder with your palm facing inward.
3. Pull the kettlebell upward towards your hip by driving your elbow back, squeezing your shoulder blade towards your spine at the top of the movement.
4. Lower the kettlebell back to the starting position with control. Complete the desired repetitions, then switch to the other arm.

Form tips

• Keep your back flat and avoid rounding your shoulders; think about pushing your chest forward.
• Drive the movement with your elbow rather than your hand to maximize lat engagement.
• Avoid rotating your torso as you row; keep your hips and shoulders square to the floor.