VARIATIONS

One-Arm Kettlebell Row

Kettlebell pulls up toward the hip from the floor.

This unilateral pull builds thickness in the rhomboids and lats while challenging core stability to prevent rotation. It corrects muscle imbalances by isolating each side of the back independently.

HOW TO DO IT

Place the kettlebell on the floor between your feet.
Hinge at the hips and grab the handle with one hand.
Brace your core and keep your back flat throughout the move.
Pull the weight up toward your hip, leading with your elbow.
Squeeze your shoulder blade at the top of the movement.
Lower the kettlebell under control to the starting position.

COMMON MISTAKES

Rotating the torso to generate momentum.
Shrugging the shoulder instead of retracting the scapula.
Letting the lower back round during the hinge.
Pulling the weight too high toward the chest.

TIPS

Imagine pulling your elbow back into your back pocket.
Keep your hips square to the floor to avoid twisting.
Drive through your heels to maintain a stable base.

SAFETY

Avoid rounding the lower back to prevent disc strain.
Do not jerk the weight upward using momentum.

DETAILS

Muscles: RhomboidsBack
Equipment: Kettlebell
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Row
Arms: One
Legs: Both
Hand orientation: Neutral (palms facing each other)
Body position: Bent over
Stance: Shoulder-width

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