One-Arm Kettlebell Row

How to do the One-Arm Kettlebell Row

1. 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

Role	Muscles
Primary	middle back
Secondary	biceps, lats
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Bent Over Barbell Row Barbell

Easier than the One-Arm Kettlebell Row

Same movement pattern, lower entry difficulty — work up from here.

Bent Over Barbell Row beginner · Barbell Bent Over One-Arm Long Bar Row beginner · Barbell Bent Over Two-Dumbbell Row beginner · Dumbbell

Harder than the One-Arm Kettlebell Row

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the One-Arm Kettlebell Row with

Opposing chest work — alternate sets without extra rest.

Leg-Over Floor Press chest One-Arm Kettlebell Floor Press chest Alternating Floor Press chest Extended Range One-Arm Kettlebell Floor Press chest

Common questions

What muscles does the One-Arm Kettlebell Row work?

The One-Arm Kettlebell Row primarily works the mid back, with the biceps and lats as secondary movers. Alternating Renegade Row, Bent Over Barbell Row, and Bent Over One-Arm Long Bar Row train the same muscle, across 8 equipment types.

What equipment do you need for the One-Arm Kettlebell Row?

Kettlebells. Without kettlebells, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Kettlebell Row suitable for beginners?

It is rated intermediate. Start with Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, and Bent Over Two-Dumbbell Row and work up.

Where should the One-Arm Kettlebell Row go in a workout?

Early — the One-Arm Kettlebell Row is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Leg-Over Floor Press and One-Arm Kettlebell Floor Press later.

Similar exercises

Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell