Kettlebell One Arm Row
Expert Advice
Keep your back flat and avoid rotating your torso as you row the kettlebell to maintain proper alignment.
How-to-do Steps
- Place one hand on a bench and hold a kettlebell with the opposite hand.
- Bend forward at the waist until your back is nearly parallel to the floor.
- Pull the kettlebell up to your side, keeping your elbow close to your body.
- Lower the kettlebell with control to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Kettlebell One Arm Row primarily targets the Shoulders, Lats, Abs, Traps, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Abs10%
Traps10%
Secondary
Biceps10%
Forearms5%
Chest5%
Equipment
Kettlebell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Kettlebell One Arm Row work?
Kettlebell One Arm Row primarily targets the Shoulders, Lats, Abs, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Kettlebell One Arm Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Kettlebell One Arm Row suitable for beginners?
Kettlebell One Arm Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
