Single-Arm Kettlebell Bent-Over Row: how to do it right

In short: One-hand bent-over kettlebell row, a unilateral pull that loads the lats at mid-range to build back width.

How to do it, step by step

1. 1Lean your torso to about 45 degrees, back neutral, one hand resting on a bench or your knee to stabilize.
2. 2Let the arm hang, kettlebell lined up under the shoulder, shoulder blade relaxed at the bottom.
3. 3Pull the elbow toward your hip keeping your arm against your side, the load rises along your body.
4. 4Squeeze the shoulder blade at the top without turning your torso, then lower slowly keeping tension.
5. 5Continuous, controlled rhythm, no jerking or swinging, 2 seconds on the way down.

The mistake to avoid

Don't pull with the arm alone and don't round your back: start the move with your shoulder blade.

Other common mistakes

• Pulling while turning your torso to yank the load: lock your hips and keep your shoulders parallel to the floor.
• Bending the elbow first and pulling with the biceps: start the movement by leading with the elbow and shoulder blade.
• Swinging with back momentum: slow down the eccentric phase and remove any jerk to load the mid-range.
• Not going all the way down: let the arm lengthen at the bottom so you do not shorten the useful range.

Muscles worked

Main:

Back (width)

Supporting:

Back (thickness), Biceps, Rear delts

Lats as the main target for width, especially their lower fibers. The teres major, rhomboids and mid traps add thickness at the end of the pull. The biceps and brachialis bend the elbow, the rear delt assists shoulder extension. The lower back and obliques brace against asymmetry.

What to replace it with

Same muscle, same part of the movement: these exercises do the same job.

• Close Neutral-Grip Lat Pulldown ›
• Neutral-Grip Pull-Up ›
• TRX Wide Row ›
• Wide-Grip Lat Pulldown ›
• Assisted Pull-Up Machine ›

Frequently asked questions