Exercise guide
One-Arm Kettlebell Row
The One-Arm Kettlebell Row trains the middle back and lats while the biceps assist. The unsupported hinge also requires the hips and trunk to hold the torso steady.
Training context
Setup Cues for the Kettlebell Row
Hinge by moving the hips backward and bending the knees slightly. The torso angle should remain stable enough that the kettlebell can move without the body repeatedly rising and falling.
A free hand may be placed on a bench or thigh when additional support is needed. Support can help keep the row focused on the back rather than balance.
Technique overview
Pull the elbow back without rotating the torso
Begin with the kettlebell hanging beneath one shoulder. Pull it toward the stomach or lower ribs while moving the elbow backward. Allow the shoulder blade to retract without twisting the entire torso, then lower until the arm extends under control. Repeat evenly on both sides.
Treat this as an overview and use a range, pace, and setup you can control.