Single Arm Kettlebell Row

How to Perform the Single Arm Kettlebell Row

Place a kettlebell on the floor next to a flat bench. Place your opposite hand and knee on the bench for support.
With your supporting arm straight and your back flat, reach down and grasp the kettlebell handle with your working hand.
Brace your core and maintain a neutral spine with your torso approximately parallel to the floor.
Row the kettlebell upward by driving your elbow toward the ceiling, squeezing your shoulder blade back and down.
Pull the kettlebell to your hip, holding the peak contraction for a moment.
Lower the kettlebell back toward the floor under control, fully extending your arm to achieve a complete stretch.
Complete all repetitions on one side before switching to the other arm.

Rounding the lower back during the row

Keep your core braced and spine neutral throughout; if your back rounds, reduce the weight.

Rotating the torso to heave the weight up

Keep your shoulders square and torso stable; the only movement should be at the shoulder and elbow joints.

Pulling the kettlebell to the chest instead of the hip

Row toward your hip with your elbow close to your body to maximize lat engagement.

✓The kettlebell's offset weight challenges grip strength and forearm engagement.
✓Unilateral training corrects strength imbalances between left and right sides.
✓Builds functional pulling strength that transfers to everyday activities and sports.

●The kettlebell's offset center of mass provides a unique stimulus compared to dumbbells; embrace the difference.
●Focus on the lat contraction at the top rather than just pulling the weight up.
●Keep your non-working arm locked out on the bench for a stable base of support.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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