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One-Arm Kettlebell Row

One-Arm Kettlebell Row trains 5 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 90%, Rear delts 55%, Lats 45%, Biceps 45%, Forearms 40%.

Backbone movement Level: Intermediate Kettlebells Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

One-Arm Kettlebell Row - Start position
Start position
One-Arm Kettlebell Row - Finish position
Finish position

How to do it

  1. Place one hand and knee on a bench for support.
  2. Hold a kettlebell in the opposite hand with your arm extended.
  3. Pull the kettlebell toward your hip by driving your elbow back.
  4. Squeeze your back at the top of the movement.
  5. Lower the kettlebell with control.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Seated Cable Row, it loads Rear delts 15 points lower, Lats 10 points higher, Forearms 10 points higher. It needs Kettlebells where the other uses Cable machine. Compared with the Kettlebell Sumo High Pull, it loads Side delts 70 points lower, Rear delts 55 points higher, Lats 45 points higher.

Other ways to train this

Other exercises for the Mid-back / traps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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