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Kettlebell One Arm Row

Step by step instructions, muscle activation and variants for the Kettlebell One Arm Row.

MediumCoreRear shoulders

About this exercise

The kettlebell one arm row is a unilateral back exercise performed in a bent-over position, targeting the latissimus dorsi, rhomboids, and biceps. Training one side at a time allows for a full range of motion, corrects left-right strength imbalances, and keeps the core actively engaged throughout the set.

How to Perform

  • Place one hand and the same-side knee on a bench for support, or adopt a staggered stance with your free hand on your thigh
  • Hold the kettlebell in the opposite hand, arm fully extended toward the floor
  • Keep your back flat and parallel to the floor, core braced
  • Pull the kettlebell up toward your hip, driving your elbow back and up past your torso
  • Squeeze your shoulder blade at the top of the movement
  • Lower the kettlebell back to a full stretch under control
  • Complete all reps on one side before switching

Muscle Activation

Primary
CoreRear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

About the Kettlebell One Arm Row

The Kettlebell One Arm Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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