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Kettlebell Bent-Over Single-Arm Row
A unilateral horizontal pull with a kettlebell that targets lats, rhomboids, and traps to build upper back strength, correct imbalances, and improve posture and core stability.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Traps
8/10Mid Traps, Lower Traps
Biceps
6/10Forearms
5/10Flexors
Abs
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, hinge at hips to bend forward with flat back, place non-working hand on knee or bench for support, grip kettlebell in working hand with arm extended.
- Retract shoulder blade to initiate pull.
- Drive elbow back toward hip, keeping it close to body.
- Squeeze back muscles at top of movement.
- Lower kettlebell slowly to full arm extension.
- Maintain stable torso without rotation.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Squeeze shoulder blades.
- Elbow drives back.
- Keep back flat.
- Core tight.
- No torso twist.
Breathing
Inhale as you lower the kettlebell, exhale as you pull it up while bracing your core.
Tempo
3-1-1
Range of Motion
Pull from full arm extension to elbow level with torso, chest stays up and back flat throughout.
Safety
Safety Notes
- Avoid if acute lower back pain.
- Use lighter weight if grip fails.
- Stop if shoulder discomfort arises.
- Engage core to prevent rounding.
- Start with supported position.
Spotting
Not typically needed; use lighter weight or supported variation for safety.
Common Mistakes
- Rounding lower back.
- Using momentum to swing.
- Flaring elbows out.
- Dropping kettlebell quickly.
- Rotating hips.
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge mobility
- Thoracic extension
Build Up First
- Master basic hip hinge
- Controlled single-arm pull
Also known as
Single-Arm Kettlebell Row, One-Arm Bent-Over Kettlebell Row, Kettlebell One-Arm Row
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