One Arm Kettlebell Row

Exercise Summary
Primary Muscle(s) Middle Back
Secondary Muscle(s) Biceps, LatsAbdominals
Equipment Kettlebell
Emphasis Compound
Type Pull

One Arm Kettlebell Row Instructions

  • Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
  • With a KB in one hand, hinge at the hips while maintaining strong core, braced shoulders, and neutral spine. Opposite hand is resting on your abs.
    • Hand is in a pronated position to start.
    • Knees slightly bent
    • Eyes are fixated down. Your neck is in a neutral position.
  • Your arm is extended with your elbow slightly bent.
  • Use your lats and mid-back to pull the KB up & around your body.
    • Your hand rotates during the execution of the movement.
    • Your hand finish in a neutral position at the top.
  • Don't let your traps shrug/come forward.
  • After a quick pause, lower the weights to the starting position in controlled path.


  • Prevent your hips from opening up. You want neutral hips throughout the movement.
  • Your torso remains tight and in the same position from start to finish. Don't rock your torso up/back to move the weight.
  • Use your core to stabilize and keep your body center.
  • This exercise is best performed with lighter weights and for reps. Too heavy of weight can compromise your torso and shoulder position.
  • Don't drop the weight at the top of the movement.
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