One-Arm Kettlebell Row
Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Middle Back, with support from Biceps, Lats. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Pull
Primary muscles: Middle Back Secondary muscles: Biceps, Lats
How to perform One-Arm Kettlebell Row
- Step 1. 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.
Frequently asked questions
What is the proper torso position for a one-arm kettlebell row?
Maintain a flat back nearly parallel to the floor with your knees slightly bent. Use your non-working arm to brace against a bench or your thigh for stability.
Which muscles are primarily targeted by this exercise?
The movement focuses on the latissimus dorsi, rhomboids, and rear deltoids. It also engages the biceps and forearm muscles to assist with the pull.
What is a common mistake to avoid during the pull?
Avoid rotating your torso or shrugging your shoulder toward your ear. Keep your shoulders square to the ground and pull the weight toward your hip rather than your chest.
How can beginners simplify this movement?
Beginners should use a staggered stance and place one hand on a sturdy bench for extra support. This reduces the demand on the core and lower back while learning the rowing motion.
How should I program the one-arm kettlebell row for hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions per arm. Focus on a controlled eccentric phase and a full stretch at the bottom of each rep to maximize muscle growth.
Sample sets & reps for One-Arm Kettlebell Row
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Middle Back exercises
- Bent Over Barbell Row — barbell
- Bent Over One-Arm Long Bar Row — barbell
- Bent Over Two-Arm Long Bar Row — barbell
- Bent Over Two-Dumbbell Row — dumbbell
- Bent Over Two-Dumbbell Row With Palms In — dumbbell
See all Middle Back exercises →
Want a workout that includes One-Arm Kettlebell Row and 870+ other exercises? Try the AI Planner — 2 weeks free