One-Arm Kettlebell Row

A intermediate strength exercise for the upper back, done with a kettlebell.

One-Arm Kettlebell Row: finishing position

Main muscles: Upper back
Also works: Biceps and Lats
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the One-Arm Kettlebell Row

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Kettlebell Row

Questions

What muscles does the One-Arm Kettlebell Row work?

Mainly the upper back, with the biceps and lats helping.

Is the One-Arm Kettlebell Row good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the One-Arm Kettlebell Row?

Good alternatives that train the upper back: Kettlebell Sumo High Pull, Two-Arm Kettlebell Row, Alternating Kettlebell Row or Alternating Renegade Row.

How many sets and reps of the One-Arm Kettlebell Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).