Kettlebell Single Arm Row
A bench-supported one-arm kettlebell row that isolates the lats and biceps through a clean, full range.
How to do it
- Place one knee and the same-side hand on a flat bench, with the opposite foot on the floor.
- Reach down and grab the kettlebell with your working hand, letting the arm hang straight from the shoulder.
- Brace your core and keep your back flat and parallel to the floor.
- Row the kettlebell up to your hip, leading with the elbow and keeping it close to your ribs.
- Squeeze your shoulder blade toward your spine at the top, then lower the kettlebell slowly back down.
- Finish all reps on one side, then switch positions and repeat with the other arm.
Key technique cue
Back parallel to the floor, no twisting: the bell goes to the hip.
Common mistakes
- ✕ Twisting the torso open to heave the bell up instead of rowing cleanly with the lat.
- ✕ Flaring the elbow wide, which loads the rear delt instead of the back.
- ✕ Shrugging the shoulder at the top, which trades back work for trap work.
- ✕ Cutting the bottom of the rep short and losing the long stretch on the lat.
Benefits
- ✓ Builds lat and biceps size one side at a time for balanced back development.
- ✓ Allows a deeper range of motion than a standing or two-arm row.
- ✓ Spares the lower back by using the bench for support under load.
Progression: from easier to harder
-
Step 1 You are here - Kettlebell Single Arm Row
- Cable Single Arm Neutral Grip Row
- Cable Single Arm Underhand Grip Row
- Dumbbell Row Unilateral
- Dumbbell Single Arm Row
About the exercise
The Kettlebell Single Arm Row is a bench-supported one-arm row that isolates the back one side at a time. With one knee and one hand on the bench for support, the lifter rows the kettlebell from a long, loaded stretch up to the hip. The supported position takes the lower back out of the equation and lets the working side move through a deeper range than an unsupported row. It suits pull days, beginners building their back, and unilateral training aimed at fixing side-to-side imbalances or rebuilding strength after a break.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.