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How to do it
- Place one knee and same-side hand on a flat bench with the opposite foot planted on the floor.
- Reach down and grip a kettlebell with the working hand, letting the arm hang straight from the shoulder.
- Brace your core and keep your back flat and parallel to the floor.
- Row the kettlebell up to your hip, leading with the elbow and keeping it close to your ribs.
- Squeeze your shoulder blade in toward the spine at the top, then lower the bell slowly back down.
- Finish all reps on one side before switching positions and repeating on the other arm.
Common mistakes
- Twisting the torso open to throw the kettlebell up instead of pulling cleanly with the lat.
- Letting the elbow flare wide, which loads the rear shoulder instead of the back.
- Letting the shoulder shrug up at the top, swapping back work for trap involvement.
- Cutting the bottom of the rep short and losing the long stretch on the lat.
Muscles worked
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Kettlebell Single Arm Row work?
- Mainly the lats. It also works the biceps.
- What equipment do you need for the Kettlebell Single Arm Row?
- It uses a kettlebell. Without it, the Backpack Row and the Band Assisted Pull-Up train the same muscles the same way.
- Is the Kettlebell Single Arm Row good for beginners?
- GymVim rates it beginner.