One-Arm Kettlebell Row
How to do the One-Arm Kettlebell Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats
Kettlebells
How to do the One-Arm Kettlebell Row
- 1
Place 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.
Log it, see it on your body.
Every One-Arm Kettlebell Row set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More mid back exercises
One-Arm Kettlebell Row: common questions
What muscles does the One-Arm Kettlebell Row work?
The One-Arm Kettlebell Row primarily works the Mid Back. It also recruits the Biceps and Lats as supporting muscles.
Is the One-Arm Kettlebell Row suitable for beginners?
The One-Arm Kettlebell Row is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the One-Arm Kettlebell Row?
To do the One-Arm Kettlebell Row you'll need one or more kettlebells.
Is the One-Arm Kettlebell Row a compound or isolation exercise?
The One-Arm Kettlebell Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One-Arm Kettlebell Row with correct form?
Place 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. Follow the full step-by-step above for the complete movement.
Log your One-Arm Kettlebell Row sets, free.
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