One-Arm Kettlebell Row
How to do the One-Arm Kettlebell Row
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Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
How to program the One-Arm Kettlebell Row
Sets and reps
As a compound movement, the One-Arm Kettlebell Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Kettlebell Row is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the One-Arm Kettlebell Row work?
The One-Arm Kettlebell Row primarily targets the Middle Back. It also recruits the Biceps, Lats as supporting muscles.
What equipment do I need for the One-Arm Kettlebell Row?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the One-Arm Kettlebell Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
