One-Arm Kettlebell RowMuscles Worked
The one-arm kettlebell row works your upper back, drawing your shoulder blade back as you pull, with your lats and biceps helping. The kettlebell's thick handle makes your grip work harder than a dumbbell does, and the free-standing hinge has you control the bell without a bench.
PrimaryUpper Back
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound
- Force
- Pull
How to do it
- Set a kettlebell on the floor just in front of your feet, with your feet about shoulder width apart.
- Soften your knees and push your hips back until your torso is well inclined with a flat back, resting your free hand on your thigh if you want support.
- Grab the handle and row the kettlebell toward your stomach, driving your elbow back and pulling your shoulder blade toward your spine.
- Pause at the top without twisting your torso.
- Lower the bell slowly until your arm is straight, then finish your reps and switch sides.
Form tips
- Keep your back flat and your hips set, so the bell rises because your shoulder blade and elbow pull it, not because you stand up.
- Brace your free hand on your thigh to keep your shoulders square to the floor.
- Grip the handle firmly and keep your wrist straight so the bell doesn't swing.
Why it made the list
No. 10 of 12
Best Upper Back Exercises
Kettlebell row with a thicker handle challenges grip while training the mid-back. Functional and effective.
More upper back exercises
See it on your own body map
Log your One-Arm Kettlebell Row sets in KasMaker and watch your upper back, biceps, and lats fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
