How to Do the Kettlebell Single-Arm Row
The kettlebell single-arm row pulls a bell toward your hip with one hand supported on a bench or your knee. It builds your lats and upper back and shows you any left-to-right strength gaps. It is a beginner-friendly row that needs very little equipment.
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Muscles worked
Primary
- Lats
Secondary
- Biceps
- Rear Delts
How to do the Kettlebell Single-Arm Row
- 1
Place one hand on a bench or your knee and hinge until your back is nearly flat.
- 2
Hold the kettlebell in your free hand with your arm hanging straight.
- 3
Brace your abs and keep your neck in line with your spine.
- 4
Pull your elbow back toward your hip, keeping it close to your side.
- 5
Squeeze your shoulder blade toward your spine at the top.
- 6
Lower the bell slowly until your arm is fully straight.
- 7
Finish your reps, then switch arms.
Form cues to remember
- Elbow to hip
- Flat back, still torso
- Squeeze at the top
- Lower with control
Common mistakes
Twisting your torso to lift the bell
Keep your shoulders square to the floor and lighten the weight.
Pulling with your biceps
Think about driving your elbow back instead of lifting the bell with your hand.
Rounding your back
Hinge from your hips and keep your chest and head in a neutral line.
Cutting the range short
Let your shoulder blade stretch forward at the bottom before each pull.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps per arm, 60–90 seconds rest |
|---|---|
| Strength | 4 sets of 5–8 reps per arm, 2 min rest |
| Endurance | 2–3 sets of 15–20 reps per arm, 45 seconds rest |
Keep your back flat and support your body firmly so the pull does not strain your lower back. If your shoulder pinches at the top, shorten the range slightly.
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Kettlebell Single-Arm Row FAQ
Is the kettlebell row as good as a dumbbell row?
Yes for most people. The offset handle just changes the feel in your wrist a little, and the muscles working are the same.
What muscles does the kettlebell single-arm row work?
Mainly your lats, with your biceps, rear delts and the muscles between your shoulder blades helping. Your trunk also works to hold your position.
Can I do kettlebell rows at home?
Yes. Use a sturdy chair, couch or your own knee for support, and a single kettlebell is all you need.
