One-Arm Kettlebell Row
One-Arm Kettlebell Row is a strength - unsupported unilateral horizontal pull exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength - unsupported unilateral horizontal pull
Exercise technique
- Placement
Place the kettlebell in front of your feet.
- Stance
Bend your knees slightly and push your hips back.
- Grip
Grasp the handle with one hand and use the other arm for balance.
- Torso
Keep your pelvis and shoulders parallel to the floor.
- Pull
Bend your elbow and draw your shoulder blade back to bring the weight beside your abdomen.
- Hold
Pause briefly without rotating your torso.
- Lower
Lower the kettlebell slowly, then switch sides.
Key technique points
- Maintain your hip-hinge height.
- Direct your elbow backward.
- Hold the handle with a neutral wrist.
- Do not drop your free shoulder.
- Keep the load close to your body.
- Exhale as you pull.
Common mistakes
Opening the chest
Do not lose rotational control against the one-sided load.
Rounding the lower back
Do not lose spinal alignment as you reach for the kettlebell.
Straightening at the hips
Do not initiate the elbow pull with leg momentum.
Pulling toward the shoulder
Do not bring the weight toward your ear instead of your abdomen.
Bending the wrist
Do not lift the handle by curling your wrist.
Striking the floor
Do not allow the load to land hard on the descent.
Frequently asked questions
One-Arm Kettlebell Row: why is “Opening the chest” a mistake?
Do not lose rotational control against the one-sided load.
One-Arm Kettlebell Row: why is “Rounding the lower back” a mistake?
Do not lose spinal alignment as you reach for the kettlebell.
One-Arm Kettlebell Row: why is “Straightening at the hips” a mistake?
Do not initiate the elbow pull with leg momentum.
One-Arm Kettlebell Row: why is “Pulling toward the shoulder” a mistake?
Do not bring the weight toward your ear instead of your abdomen.
One-Arm Kettlebell Row: why is “Bending the wrist” a mistake?
Do not lift the handle by curling your wrist.
One-Arm Kettlebell Row: why is “Striking the floor” a mistake?
Do not allow the load to land hard on the descent.
What should I focus on when doing One-Arm Kettlebell Row?
Maintain your hip-hinge height. Direct your elbow backward. Hold the handle with a neutral wrist. Do not drop your free shoulder. Keep the load close to your body. Exhale as you pull.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.