One-Arm Kettlebell Rows
- Place a kettlebell in front of you
- Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
- Bend your knees slightly as you bend over to get in the starting position.
- Keep your back straight.
- Rest your right hand on your right knee for stability.
- Grip the kettlebell with a neutral grip in your left hand.
- Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
- Complete all the repetitions for one side before switching.
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Related exercises to discover
Bent Over Water Bottle Flyes
Upright Kettlebell Front Rows
Bird Dogs / Alternating Reach & Kickbacks
One-arm kettlebell rows is a gym exercise that targets lower back and upper back & lower traps and also works abs and biceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Bent over water bottle flyes, upright kettlebell front rows and bird dogs / alternating reach & kickbacks. Browse our free illustrated exercise directory for more exercises.
👉 Want to use this exercise in a full workout? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
