Single-Arm Kettlebell Row
A staggered-stance hinge row pulling one kettlebell to the hip, the free hand braced on the front knee. Trains each side of the back on its own with no bench needed.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Teres Major
- Rear Delts
- Biceps
- Obliques
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Step one foot forward, hinge until the torso is well inclined and rest the same-side hand on the front knee. Hold a kettlebell in the other hand, arm straight below the shoulder.
Brace and keep the back flat and the shoulders square.
Row the kettlebell toward the hip, driving the elbow back along the body.
Squeeze the shoulder blade at the top.
Lower until the arm is straight, finish the set and switch sides.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Elbow to the back pocket
Chest stays square
Stretch at the bottom
Common mistakes
Twisting open to lift the bell
Rowing to the chest with the elbow flared
Rounding the lower back
Safety notes
Push into the front knee with the support hand to take load off the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.