One-Arm Kettlebell Row

Technique

How to perform One-Arm Kettlebell Row

1. Place one kettlebell in front of your feet and stand with a stable stance.
2. Bend the knees slightly and hinge at the hips until you can reach the handle while keeping a steady trunk position.
3. Take the handle in one hand and let that arm hang beneath the shoulder; keep the free hand off external supports.
4. Draw the elbow back near your side and bring the bell toward the lower abdomen as the working shoulder blade moves back.
5. Keep the hips and torso in place rather than standing up or twisting to lift the weight.
6. Lower the bell under control until the working arm is extended, then repeat.
7. Complete the set, put the bell down and change arms.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major.