One-Arm Kettlebell Row — start position
Start
One-Arm Kettlebell Row — end position
End

Back / Intermediate / Compound (multi-joint)

One-Arm Kettlebell Row

A kettlebell exercise for the upper back, with the biceps, lats and forearms assisting.

At a glance

Primary
Upper back (rhomboids, mid/lower traps)
Secondary
Biceps, Lats, Forearms & grip
Equipment
Kettlebell
Movement pattern
Row, Shoulder-blade squeeze
Level
Intermediate
Type
Back, Compound (multi-joint), One side at a time

How to do it

  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

  • ✗ Rounding over the bells.

    Why it hurts: The lower back flexes while holding the load.

    ✓ Instead: Hinge with a flat back, or support one hand on a bench.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps — secondary (Front)Forearms & grip — secondary (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) — primary (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats — secondary (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip — secondary (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Upper back (rhomboids, mid/lower traps)
  • Secondary: Biceps, Lats, Forearms & grip

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.