A bent-over row performed with one kettlebell while the free hand braces on the same-side thigh, which supports the upper body and keeps the lower back out of the movement. Working one side at a time lets the lat travel through a longer range than a two-handed row and evens out strength differences between sides. The braced hand makes it a good first rowing pattern for a beginner who is still learning to hold a hinge.
How to do the Single-Arm Kettlebell Row#
- Stand with your feet hip-width apart and a kettlebell on the floor just outside one foot.
- Push your hips back and hinge forward until your torso is at roughly 45 degrees, with a flat back and soft knees.
- Rest your free hand on the thigh of the same side to support your upper body.
- Take the kettlebell in the working hand and let the arm hang straight down with the shoulder relaxed toward the floor.
- Pull the kettlebell toward your hip by driving the elbow back and squeezing the shoulder blade in.
- Pause briefly at the top with the elbow behind your ribs, without rotating your torso open.
- Lower the kettlebell under control until the arm is straight and the shoulder blade has spread apart again.
- Finish all reps on one side, then switch hands and repeat.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Traps (Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Lower back (Erector Spinae)
Common mistakes#
- Twisting the torso open at the top to get the kettlebell higher.
- Rounding the lower back instead of hinging from the hips.
- Yanking the kettlebell up with the biceps rather than driving the elbow back.
- Cutting the bottom of the rep short so the lat never stretches.
- Standing too upright, which turns the row into a shrug.
