Kettlebell Single-Arm Row
The one-arm kettlebell row trains back and elbow flexors from a hip hinge, with the bell hanging below the hand.
BACK · PULL
How it is executed
- Hinge forward at the hips with a flat back, bracing your free hand on a bench or your thigh for support and letting the kettlebell hang at arm's length from the working side.
- Keep your core tight and your shoulders square as you pull the bell up toward your hip, driving your elbow back and squeezing your shoulder blade.
- Pause briefly at the top, then lower the bell under control until your arm is fully extended.
- Complete all reps on one side before switching.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Kettlebell
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Common mistakes
- Rotating the torso: keep the chest facing the floor.
- Jerking the pull: start without momentum.
- Rounding the back: adjust support and load.
Frequently asked questions
- What changes compared with a dumbbell?
- The center of mass sits below the handle, changing grip feel. The pattern of driving the elbow backward is similar.
- Can you support the free hand?
- Yes, on a firm bench or stable support. It helps keep the torso still rather than turning the movement into rotation.
- Where does the bell finish?
- Near the side of the hip or lower ribs, depending on proportions. Do not force the shoulder to lift it farther.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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