Kettlebell Row
Auto DetectedA horizontal pull using a kettlebell that targets the lats, rhomboids, and traps to build upper back strength and posture; commonly performed single-arm in a bent-over hinge for unilateral focus.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Lower Back, Biceps, Forearms, Abs
Popularity Score
8
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
9/10Teres Major
Traps
7/10Upper Traps, Mid Traps
Shoulders
6/10Rear Delts
Lower Back
5/10Erector Spinae
Biceps
4/10Forearms
4/10Flexors
Abs
3/10Programming
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 grasp kettlebell with one hand, keep back flat and core braced, torso near parallel to floor.
- Drive elbow back to pull kettlebell toward hip, squeeze shoulder blade.
- Keep elbow close to side throughout pull.
- Pause briefly at top with back muscles engaged.
- Lower kettlebell controlled to full arm extension.
- Switch sides after completing reps.
- Maintain neutral spine and avoid torso rotation.
Coaching Tips
Form Cues
- Squeeze shoulder blades.
- Elbow to hip.
- Brace core tight.
- Flat back always.
- Pull with back, not arms.
Breathing
Inhale as you lower the kettlebell, exhale as you pull it up while bracing core.
Tempo
2-1-1
Range of Motion
Start with arm fully extended toward floor, pull until elbow reaches hip level with shoulder blade fully retracted, without rotating torso.
Safety
Safety Notes
- Avoid if acute lower back pain exists.
- Start light to master form.
- Ensure firm grip to prevent slipping.
- Maintain neutral spine to protect back.
- Clear space around for safe movement.
Spotting
Spotting not typically required; use safeties or lighter weight if needed for unsupported variations.
Common Mistakes
- Rounding lower back.
- Using momentum to yank weight.
- Flaring elbow out.
- Rotating torso for momentum.
- Dropping shoulders forward.
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Shoulder mobility for retraction
Build Up First
- Master basic hip hinge
- Understand core bracing
Also known as
Single Arm Kettlebell Row, Bent Over Kettlebell Row, One Arm Kettlebell Row
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