Single-Arm Kettlebell Row

A supported unilateral row; the kettlebell's long range gives a good lat stretch.

• Compound
• Dumbbell
• Beginner

How to do it

• Rest one hand and knee on the bench
• Pull your elbow towards your hip, close to your body
• Squeeze your shoulder blade and lower into a stretch

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rotating your trunk to lift the weight
• Shrugging your shoulder instead of rowing

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps

Alternatives

• Single-Arm Dumbbell Row
• Machine Row (chest-supported)