Kettlebell Bench Single-Arm Row
Strengthen your back with the Kettlebell Bench Single-Arm Row! A killer exercise for a stronger, more defined back.
The Kettlebell Bench Single-Arm Row is a compound exercise that mainly works the back and biceps, with help from the lower back. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Bench Single-Arm Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Spinal Erectors (erector spinae)
Kettlebell Bench Single-Arm Row Variations and Alternatives
How to do the Kettlebell Bench Single-Arm Row
Begin by placing a kettlebell on the floor next to a flat bench.
Stand to the side of the bench and place one knee and the same side hand on the bench for support. Keep your back flat and parallel to the floor.
Pick up the kettlebell with your free hand, using a neutral grip (palm facing inwards).
With a braced core and flat back, lift the kettlebell by drawing your elbow up and back, keeping it close to your body.
Squeeze your shoulder blade towards your spine at the top of the movement.
Lower the kettlebell back to the starting position with control, allowing it to touch the floor if necessary between repetitions.
Perform the desired number of repetitions on one side before switching to the other side.
Remember to engage your core throughout the exercise to support your lower back and avoid any swinging or jerky movements. Adjust the weight of the kettlebell according to your current strength level.
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Kettlebell Bench Single-Arm Row FAQs
What muscles does the Kettlebell Bench Single-Arm Row work?
The Kettlebell Bench Single-Arm Row mainly works the back and biceps, with help from the lower back. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Kettlebell Bench Single-Arm Row?
Exercise bench or kettlebells.
Is the Kettlebell Bench Single-Arm Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Bench Single-Arm Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Bench Single-Arm Row variations and alternatives?
Similar exercises include the Barbell Single-Arm Bent-Over Row, Dumbbell Bent-Over Row, Renegade Row and Alternating Kettlebell Row.
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