Kettlebell Single Arm Row
- Beginner
- Kettlebell
The kettlebell single arm row is a bench-supported, one-handed row that isolates the back one side at a time. With one knee and one hand on a bench for support, the lifter pulls a kettlebell from a long, loaded stretch up to the hip. The supported position takes the lower back out of the equation and lets the working side move through a deeper range than an unsupported row.
How to do the Kettlebell Single Arm Row
- Place one knee and same-side hand on a flat bench with the opposite foot planted on the floor.
- Reach down and grip a kettlebell with the working hand, letting the arm hang straight from the shoulder.
- Brace your core and keep your back flat and parallel to the floor.
- Row the kettlebell up to your hip, leading with the elbow and keeping it close to your ribs.
- Squeeze your shoulder blade in toward the spine at the top, then lower the bell slowly back down.
- Finish all reps on one side before switching positions and repeating on the other arm.
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps
Why train it
- Builds lat and biceps size one side at a time for balanced back development.
- Allows a deeper range of motion than a standing or two-arm row.
- Spares the lower back by using a bench for support under load.
Common mistakes
- Twisting the torso open to throw the kettlebell up instead of pulling cleanly with the lat.
- Letting the elbow flare wide, which loads the rear shoulder instead of the back.
- Letting the shoulder shrug up at the top, swapping back work for trap involvement.
- Cutting the bottom of the rep short and losing the long stretch on the lat.
Frequently asked questions
What muscles does the Kettlebell Single Arm Row work?
The Kettlebell Single Arm Row trains the back as the main target. Expect the biceps to take some of the load as well.
What equipment do I need for the Kettlebell Single Arm Row?
Only a kettlebell. Nothing beyond that is required to run the movement the way it is described above.
Is the Kettlebell Single Arm Row suitable for beginners?
Yes. The Kettlebell Single Arm Row is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the Kettlebell Single Arm Row at home?
Yes, if you own a kettlebell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Kettlebell Single Arm Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Kettlebell Single Arm Row?
Band Assisted Pull-Up, Cable Rope Pullover, and Chest-Supported Dumbbell Row train the same primary muscles as the Kettlebell Single Arm Row. Pick whichever one matches the equipment in front of you.