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.
Variations of Kettlebell One Arm Row
Kettlebell Two Arm Row
Perform the Kettlebell Two Arm Row to strengthen your entire back, biceps, and shoulders.
Kettlebell Alternating Renegade Row
Perform the Kettlebell Alternating Renegade Row to build a strong back, shoulders, and core.
Kettlebell Angled Press
Master the kettlebell angled press for stronger shoulders and upper chest. This unique press variation targets the anterior deltoids and clavicular head
Kettlebell Alternating Row
Build a strong, sculpted back and core with the Kettlebell Alternating Row. This dynamic exercise targets your lats, traps, and core for improved posture
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
- 1Setup
Stand beside a sturdy bench or box with a kettlebell placed on the floor directly beneath your working arm's shoulder.
- 2Setup
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.
- 3Setup
With a neutral spine, grasp the kettlebell with an overhand grip, allowing your arm to hang fully extended towards the floor.
- 4
Exhale as you pull the kettlebell upwards towards your hip, driving your elbow towards the ceiling and squeezing your shoulder blade.
- 5
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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