One-Arm Kettlebell Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Kettlebell Row is a compound pulling exercise that primarily targets the traps while also engaging the lats. Performed with a kettlebell, it involves hinging at the hips with a flat back, gripping the kettlebell, and pulling it toward the waist while squeezing the shoulder blade at the top of the movement. This exercise strengthens the upper back and improves posture, stability, and unilateral pulling strength.
How to Perform
Position a kettlebell on the floor in front of you and bend forward at the hips, keeping your spine neutral.
Grasp the kettlebell with one hand while maintaining a firm, flat back.
Pull the kettlebell upward toward your torso, focusing on drawing your shoulder blade back and down.
Pause briefly at the top, ensuring the upper back muscles are fully engaged.
Slowly lower the kettlebell to the starting position under control.
Repeat for the desired number of repetitions, then switch to the other arm.
★ 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 back flat and core engaged to prevent lower back strain.
Avoid using momentum; lift the kettlebell in a controlled manner.
Focus on squeezing the shoulder blade at the top to maximize trap activation.
Maintain a neutral neck position; do not crane your head forward.
Keep your elbow close to your body throughout the movement.
Use a weight that allows proper form rather than lifting heavier.
Exhale while pulling the kettlebell up and inhale while lowering it.
Perform the movement slowly to enhance muscle engagement and stability.
Ensure feet are firmly planted to maintain balance during the row.
Alternate arms evenly to prevent muscular imbalances.
How Not to Perform
Do not round your back or arch excessively; keep your spine neutral.
Do not jerk or swing the kettlebell; avoid using momentum.
Do not let your elbow flare out; keep it close to your body.
Do not crane your neck upward or forward; maintain a neutral head position.
Do not lift a weight that is too heavy, compromising form.
Do not rush the movement; avoid performing reps too quickly.
Do not let your shoulder drop or collapse at the bottom of the movement.
Do not twist your torso; keep your hips and shoulders squared.
Do not lock your knees completely; maintain a slight bend for stability.
Do not neglect alternating arms evenly, which can cause imbalances.
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.
