One-Arm Kettlebell Row
The One-Arm Kettlebell Row is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Kettlebell Row work?
The One-Arm Kettlebell Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.
Is the One-Arm Kettlebell Row good for beginners?
The One-Arm Kettlebell Row is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the One-Arm Kettlebell Row?
You need kettlebells to perform the One-Arm Kettlebell Row. Most commercial gyms will have this available.
Track Your Progress
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