Single-Arm Kettlebell Bent-Over Row

Lats, Traps, Biceps, ForearmsKettlebell

A foundational movement for building upper back and arm strength. Rowing one arm at a time allows better focus on the target muscles and helps fix muscular imbalances. The bent-over stance demands strong isometric hold from your legs and core.

How to do it

1Set your feet shoulder-width apart, step one foot back, and hinge forward with a flat back and soft knees.

2Grab the kettlebell with one hand letting it hang straight down, and rest your free hand on your front thigh for stability.

3Drive your elbow up and back along your torso, pulling the bell toward your lower hip using your back muscles.

4Squeeze your shoulder blade hard at the top and hold for a fraction of a second.

5Lower the kettlebell back down with control, fully extending your arm without letting your shoulder drop.

Common mistakes

Rounding your upper or lower back, placing risky strain on your spine.

Jerking your torso up to cheat the weight, taking tension off the target back muscles.

Pulling the weight toward your shoulder instead of your hip, overloading your biceps and upper traps.

Breathing

Exhale as you row the bell up to your body, and take a smooth inhale as you lower it.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.