LiftSetsLiftSets / Exercises / One-Arm Kettlebell Row
One-Arm Kettlebell Row
Works the middle back. Helped by the biceps and lats.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
middle backbicepslats
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Kettlebells |
|---|---|
| Level | Intermediate |
What to think about
- Flat back, hips stay still.
- Pull the elbow to the hip.
- Push the other bell into the floor.
How to do it
- 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.
Other exercises for the middle back
- Alternating Kettlebell Row
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Bent Over Two-Dumbbell Row
- Bent Over Two-Dumbbell Row with Palms In
- Dumbbell Incline Row
- Gorilla Row
Track it in LiftSets
Log One-Arm Kettlebell Row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store