An intermediate strength exercise done with a kettlebells that mainly works the middle back, with help from the biceps and lats. Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
Updated
Primary
Middle Back
Secondary
Biceps, Lats
Equipment
Kettlebells
Level
intermediate
One-Arm Kettlebell Row demonstration
One-Arm Kettlebell Row, starting positionOne-Arm Kettlebell Row, finishing position
How to Perform
1Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
