Kettlebell One Arm Row
Strengthen your back and improve core stability with the Kettlebell One Arm Row. This unilateral exercise builds muscle and corrects imbalances.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell One Arm Row
Kettlebell Two Arm Row
Back · Infraspinatus · Kettlebell
Kettlebell Alternating Renegade Row
Back · Infraspinatus · Kettlebell
Kettlebell Angled Press
Back · Deltoid Anterior · Kettlebell
Kettlebell Alternating Row
Back · Infraspinatus · Kettlebell
Description
A weight training exercise that targets the muscles in the back, specifically the latissimus dorsi and rhomboids. It also works the biceps and shoulders to a lesser extent.
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How to do Kettlebell One Arm Row
- 01Setup
Stand beside a sturdy bench or box with a kettlebell placed on the floor directly beneath your working arm's shoulder.
- 02Setup
Place your non-working hand and the knee of the same side onto the bench, keeping your torso roughly parallel to the floor and your core braced.
- 03Setup
With a neutral spine, grasp the kettlebell with an overhand grip, allowing your arm to hang fully extended towards the floor.
- 04
Exhale as you pull the kettlebell upwards towards your hip, driving your elbow towards the ceiling and squeezing your shoulder blade.
- 05
Inhale as you slowly and with control lower the kettlebell back to the starting position, fully extending your arm.
Tips
- Maintain a neutral spine throughout the entire movement; avoid rounding or hyperextending your lower back to protect your spine.
- Focus on initiating the pull with your back muscles, specifically your latissimus dorsi, rather than relying solely on your biceps.
- Control the eccentric (lowering) phase of the movement by resisting gravity, which enhances muscle growth and prevents injury.
- Keep your core tightly braced to prevent any rotational movement in your torso, ensuring stability and maximizing back engagement.
Common mistakes
- Rounding the back: Maintain a neutral spine by engaging your core and keeping your chest up, preventing unnecessary strain.
- Using excessive momentum: Reduce the weight if necessary and focus on a controlled, deliberate pull and lower, eliminating swinging.
- Shrugging the shoulder: Keep your working shoulder packed down and away from your ear, focusing the effort on your lats and mid-back.
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What muscles does Kettlebell One Arm Row work?
Kettlebell One Arm Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Transverse Abdominus, Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Kettlebell One Arm Row good for beginners?
Kettlebell One Arm Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell One Arm Row?
You need Kettlebell to perform Kettlebell One Arm Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell One Arm Row?
Maintain a neutral spine throughout the entire movement; avoid rounding or hyperextending your lower back to protect your spine. Focus on initiating the pull with your back muscles, specifically your latissimus dorsi, rather than relying solely on your biceps. Control the eccentric (lowering) phase of the movement by resisting gravity, which enhances muscle growth and prevents injury. Keep your core tightly braced to prevent any rotational movement in your torso, ensuring stability and maximizing back engagement.
What are common mistakes when doing Kettlebell One Arm Row?
Rounding the back: Maintain a neutral spine by engaging your core and keeping your chest up, preventing unnecessary strain. Using excessive momentum: Reduce the weight if necessary and focus on a controlled, deliberate pull and lower, eliminating swinging. Shrugging the shoulder: Keep your working shoulder packed down and away from your ear, focusing the effort on your lats and mid-back.
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Free · iPhone only · Available on the App Store