One-arm kettlebell row: How to Do It, Muscles Worked

Step by step

Push your hips back, flat back, grab the kettlebell.
Pull the kettlebell to your belly, elbow close to your body.
Squeeze your shoulder blade, then lower slowly. Switch sides.

What you should feel

A squeeze in your lats and mid back on the working side; your lower back should not round or ache.

Common mistake

Twisting your torso as you pull; keep your shoulders level and use a lighter weight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Lats Upper back

Helps

Rear shoulders Biceps Forearms

Equipment

Kettlebell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bent-over rowLats, Upper back

Renegade rowLats, Upper back

Inverted row under a sturdy tableLats, Upper back

Towel row on a doorLats, Upper back

Barbell rowLats, Upper back

Seated cable rowLats, Upper back

Questions

What muscles does the one-arm kettlebell row work?

One-arm kettlebell row mainly works your lats and upper back. It also helps your rear shoulders, biceps, and forearms.

Can I do the one-arm kettlebell row at home?

Yes, if you have this at home: kettlebell.

How many sets and reps of the one-arm kettlebell row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

One-arm kettlebell row