GymPlan AIOne-Arm Kettlebell Row
One-Arm Kettlebell Row is an intermediate compound kettlebell exercise that mainly works your upper back, with help from your biceps and lats.
How to do the one-arm kettlebell row
- 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. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialOne-Arm Kettlebell Row alternatives
Exercises that train the same main muscle, including options with other equipment.
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Sled RowOther · BeginnerFAQ
What muscles does the one-arm kettlebell row work?
It mainly works your upper back; your biceps and lats assist.
How many sets and reps of one-arm kettlebell row should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the one-arm kettlebell row good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.