Single-Arm Kettlebell Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Kettlebell Row is an effective exercise primarily targeting the chest, with secondary activation of the lats. Using a kettlebell, the movement requires placing one hand and knee on a bench, with the other arm extended downward to hold the kettlebell. The exercise involves bending the elbow to row the kettlebell towards the body while keeping the elbow close to the torso, before extending it back to the starting position. This exercise improves upper body strength, particularly in the chest and upper back, and engages the core for stability. It's a compound movement that helps enhance both pulling strength and muscle coordination.
How to Perform
Positioning: Begin by setting a bench in front of you. Hold a kettlebell in your right hand, and place your left knee and hand on the bench. Adjust your right foot to ensure that your body is aligned, with both your shoulders and hips parallel to the ground. Your right arm should hang straight down below your chest. This is your starting position.
Rowing Movement: Take a deep breath in. As you exhale, pull the kettlebell toward your torso by bending your right elbow, making sure the elbow stays close to your side throughout the movement. Focus on engaging your back muscles as you row the kettlebell upward.
Returning to Start: Inhale and slowly extend your right elbow, lowering the kettlebell back down to the starting position. Perform the desired number of reps on one side before switching to the other arm to complete the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged to maintain stability and protect your lower back.
Avoid rounding your back during the exercise; keep your spine neutral.
Focus on using your chest and lats to pull the kettlebell, not just your arm.
Keep your elbow close to your body during the rowing motion to maximize chest and lat activation.
Perform the movement slowly and with control, avoiding any jerky motions.
Make sure your shoulders and hips stay parallel to the ground to prevent any twisting.
Do not let your shoulder blade shrug up toward your ear; keep it down and engaged.
Avoid overextending the elbow on the downward motion to maintain tension in the muscles.
Ensure your grip on the kettlebell is firm but not overly tight, as it can lead to forearm strain.
Alternate sides evenly to avoid muscle imbalances and ensure balanced development.
How Not to Perform
Don’t round your back: Avoid curving your spine as you row. Keeping a rounded back places unnecessary strain on your lower back and reduces muscle activation. Always maintain a neutral spine.
Don’t flare your elbow out: Avoid allowing your elbow to move away from your body during the rowing motion. Flaring the elbow reduces chest and lat engagement and places more stress on the shoulder joint.
Don’t use momentum: Do not jerk or swing the kettlebell. Using momentum takes the focus away from the target muscles and can lead to injury. Perform the movement in a slow and controlled manner.
Don’t neglect the core: Failing to engage your core reduces stability and increases the risk of lower back strain. Always keep your core tight to stabilize your body.
Don’t let your shoulders rise: Keep your shoulders down and away from your ears throughout the movement. Shrugging the shoulders decreases lat activation and puts strain on your traps.
Don’t overextend your arm: Avoid fully extending your arm during the downward phase, as this can cause your muscles to lose tension. Instead, keep a slight bend in your elbow to maintain continuous engagement of the chest and lats.
Don’t twist your torso: Avoid rotating your torso as you pull the kettlebell. Twisting reduces chest and lat activation, focusing energy on the wrong muscles. Keep your body square to the bench.
Don’t rush through reps: Speeding through the repetitions reduces time under tension for the muscles, which limits muscle growth and endurance benefits. Perform each rep with focus and control.
Don’t grip the kettlebell too tightly: An overly tight grip can lead to forearm fatigue and reduce focus on the chest and lats. Hold the kettlebell firmly, but don't overgrip it.
Don’t neglect the opposite side: Avoid doing multiple sets on one side before switching. This can create imbalances in strength and form. Alternate sides evenly for balanced development.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
