Kettlebell Single-Arm Row
Strengthen your back and core with the Kettlebell Single-Arm Row! Build power and stability with this effective exercise.
The Kettlebell Single-Arm Row is a compound exercise that mainly works the back and traps, with help from the biceps. You'll need: kettlebells.
Required Equipment
Kettlebell Single-Arm Row Muscles Worked
Primary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Biceps (biceps brachii)
Kettlebell Single-Arm Row Variations and Alternatives
How to do the Kettlebell Single-Arm Row
Starting Position: Stand with your feet shoulder-width apart. Place the kettlebell on the floor to the side of one foot.
Prepare to Lift: Bend at your hips and knees, lowering your torso until it is nearly parallel with the floor. Let your arm hang naturally with the kettlebell beneath your shoulder.
Grip and Brace: Brace your core and grab the kettlebell with a neutral grip (palm facing in toward the midline of your body).
Execute the Row: Keep your back straight and your weight balanced through your feet. Begin the exercise by driving your elbow toward the ceiling, squeezing your back and shoulder muscles as you lift the kettlebell towards your hip. Keep your upper arm close to your side and your torso stationary.
Lower the Kettlebell: Lower the kettlebell back to the starting position in a controlled motion. Repeat the lift for the desired number of repetitions.
Switch Sides: After completing a set on one side, switch to the other side and perform the same number of repetitions with your opposite arm.
Ensure that you maintain a neutral spine and avoid rounding your back throughout the exercise to prevent injury and maximize muscle engagement. Adjust the weight of the kettlebell so that you can perform the exercise with good form and without swinging the weight.
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Kettlebell Single-Arm Row FAQs
What muscles does the Kettlebell Single-Arm Row work?
The Kettlebell Single-Arm Row mainly works the back and traps, with help from the biceps. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Kettlebell Single-Arm Row?
Kettlebells.
Is the Kettlebell 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 Single-Arm Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Single-Arm Row variations and alternatives?
Similar exercises include the Dumbbell Single-Arm Row, Dumbbell Single-Arm Bent-Over Row, Renegade Row and Alternating Kettlebell Row.
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