Kettlebell One Arm Row
Also known as: one arm kettlebell row
Kettlebell One Arm Row trades complexity for pulling strength and back density, and it pairs well with a heavy row.
How to do Kettlebell One Arm Row
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Kettlebell One Arm Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Keep the set crisp and stop when speed drops.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Own the rack position before adding size.
Common Kettlebell One Arm Row Mistakes
Losing the rack position as the set drags on
End the set the moment the bell drifts off the forearm.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Kettlebell One Arm Row
Swap Kettlebell One Arm Row For
Kettlebell One Arm Row — Frequently Asked Questions
How do you do the Kettlebell One Arm Row?
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell One Arm Row work?
The Kettlebell One Arm Row primarily targets the upper back. It is classified as a back exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell One Arm Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell One Arm Row good for beginners?
Not usually. The Kettlebell One Arm Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell One Arm Row?
Try the Inverted Row With Straps, Lever Seated Row or the Cable Incline Bench Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Kettlebell One Arm Row the same as the one arm kettlebell row?
Yes. The Kettlebell One Arm Row is also commonly called the one arm kettlebell row. Different gyms and training programs label it differently, but "one arm kettlebell row" refer to this same movement.
