Smart Workout Diary

Kettlebell One-Arm Row

The kettlebell one-arm row is a unilateral pulling exercise performed from a hinged position. It primarily trains the lats and upper back, while the biceps, forearms, core, and hips support the movement. It helps develop back strength, pulling control, and left-to-right muscular balance.

Demonstration

Kettlebell One-Arm Row — demonstration 1
Kettlebell One-Arm Row — demonstration 2

Instructions

  1. Stand beside a kettlebell with feet about hip-width apart, then hinge at the hips with a neutral spine.
  2. Brace your core and place your free hand on your thigh or a stable support if needed. Let the working arm hang straight down with the kettlebell under your shoulder.
  3. Pull the kettlebell toward your hip by driving your elbow back, keeping the elbow close to your ribs and your shoulders level.
  4. Pause briefly near your torso, squeezing the back without rotating your chest open.
  5. Lower slowly until the arm is straight and the shoulder remains controlled. Complete all repetitions, then switch sides.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Keep your torso square: avoid twisting toward the working arm to lift the kettlebell.
  2. Choose a load that allows a smooth, controlled lowering phase without rounding the lower back.
  3. Exhale as you row and inhale as you lower, while keeping your core braced.
  4. Keep the neck long and look at the floor a short distance ahead rather than craning upward.
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