The kettlebell one arm row is a unilateral pulling exercise that targets the upper back, with secondary emphasis on the bicep and forearms. It requires maintaining a stable hip hinge position while rowing the kettlebell with one arm, promoting strength and muscle development in the upper back and improving core stability.
Also Works
BicepsForearms
How to Perform
1
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
3
Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
4
Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
5
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Pro Tips
•Hinge forward at about 45 degrees and brace your free hand on your knee or a bench for support.
•Row the kettlebell toward your hip rather than your shoulder, pulling with your elbow driving straight back.
•Squeeze your shoulder blade toward your spine at the top and hold for one second before lowering.
Common Mistakes
•Rotating the torso to heave the weight up instead of rowing with a stable trunk position.
•Shrugging the shoulder up toward the ear rather than keeping it depressed and retracted.
•Using a weight that's too heavy, causing the arm to do all the work while the back muscles barely engage.