Bent-Over Kettlebell Row

Lats, Traps, RhomboidsKettlebell

The single-arm bent-over kettlebell row builds back strength and challenges core stability. The offset mass of the kettlebell tests your balance and stabilizers while working the lats and upper back with moderate spinal loading.

How to do it

1Stand with your feet shoulder-width apart, hinge your torso forward to about 45 degrees, and unlock your knees.

2Hold the kettlebell in one hand, letting it hang straight down with your spine in a neutral position.

3Exhale and row the kettlebell toward your hip, guiding your elbow back and pulling your shoulder blade toward your spine.

4Hold the kettlebell at the top for a moment without letting your torso twist.

5Lower the kettlebell under control until your arm is straight, keeping your core braced tightly.

Common mistakes

Twisting your torso as you row, which creates unwanted lumbar rotation and shifts tension away from your back.

Rounding your upper or lower spine, placing excess stress on your spinal ligaments.

Pulling strictly with your arm and elbow instead of driving the movement with your shoulder blade.

Breathing

Exhale as you pull the kettlebell up toward your hip, and inhale as you lower it with control.

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.