One-Arm Kettlebell Row

Also called kettlebell row, kb row and one arm kb row.

Works

Upper back, plus biceps and lats

Equipment

Kettlebell

Level

Intermediate

Type

Compound, one side at a time

How to do it

Setup. 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.

Cues

• Hinge, butt back, back flat.
• Pull the bell to the hip.
• Elbow close to the ribs.
• Lower to a full stretch.

Common mistakes

• Rounding the low back.
• Twisting the torso open.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

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