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All exercises

Kettlebell one arm row

Intermediate

Kettlebell one arm row is a compound kettlebell exercise for the upper back, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Kettlebell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. 3Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. 4Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

What to do instead

  • One arm towel rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight
  • Bodyweight standing close-grip one arm rowBodyweight
  • Barbell one arm bent over rowBarbell
  • Kettlebell two arm rowKettlebell

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restKettlebell one arm row

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