Kettlebell Single Arm Row
Single-arm kettlebell row with bench support — classic mass builder for the lats and mid-back, kettlebell version.
Level: Intermediate
Primary: Back - Upper
Secondary: Biceps
Movement: Compound
Tags: Pull Unilateral
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Rugby Swimming Wrestling
Target muscles
The latissimus dorsi drives the pull. The rhomboids and middle trapezius retract the scapula at the top. The biceps and brachioradialis assist. The contralateral oblique fires to resist trunk rotation. The bench support takes the lower back out of the equation.
How to perform
Setup
Place one hand and the same-side knee on a bench for support. Hold the kettlebell in the opposite hand, arm hanging straight down. Back flat, shoulders down and back.
Execution
Row the kettlebell up toward the hip by driving the elbow back and squeezing the shoulder blade. Pause briefly at peak contraction. Lower with control until the arm is fully extended. Complete all reps on one side before switching.
Common mistakes
- Rotating the torso to use body english.
- Pulling primarily with the biceps.
- Stopping the rep short of the hip.
- Letting the shoulder shrug up.
- Going too heavy.
Progressions and regressions
Regress to chest-supported rows. To progress, work pause rows or move to barbell rows.
Programming notes
Excellent primary or secondary horizontal pull. 3-4 sets of 8-12 per side, twice a week.
