One-Arm Kettlebell Row
A single arm kettlebell exercise that builds back thickness while your core works to resist rotation. It suits lifters who want a simple, equipment light way to train pulling strength unilaterally.
- Primary musclesBack
- Secondary musclesBiceps
- EquipmentKettlebell
- LevelIntermediate · compound
How to do the one-arm kettlebell row
- Place a kettlebell on the floor in front of your feet and set your feet about hip width apart.
- Bend your knees slightly and push your hips back to bend forward, keeping your back straight.
- Grab the kettlebell with one hand, letting your arm hang straight down.
- Pull the kettlebell up toward your stomach by driving your elbow back and squeezing your shoulder blade.
- Lower the kettlebell back down under control until your arm is fully extended.
- Complete your reps on one side, then switch arms and repeat.
Original library instructions (1 steps)
- Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
Common mistakes
- Rounding the lower back to reach the kettlebell; hinge at the hips and keep the back flat instead.
- Twisting the torso to help pull the weight up; keep your hips and shoulders square to the floor.
- Using a weight so heavy the pull turns into a jerk; slow down and control the whole rep.
- Letting the shoulder shrug up toward the ear instead of driving the elbow back; focus on the shoulder blade.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per arm, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Brace your non-working hand on a bench or your knee to keep your torso stable through the set.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the one arm kettlebell row good for beginners?
Yes. Working one side at a time makes it easier to keep the back flat and the torso still than a two handed barbell row.
What muscles does the one arm kettlebell row work?
It mainly targets the back, with the biceps assisting as the elbow bends to pull the kettlebell toward your stomach.
