One-Arm Kettlebell Row

Back · Kettlebell

How to do it

Kettlebell in front of your feet. Knees slightly bent, hips well back and torso nearly parallel to the floor; brace your free hand on a bench or your knee if you need to. Grab the handle and row to your belly with the elbow going back and close to the body, squeezing the shoulder blade; lower to a full lat stretch. The handle hangs behind your hand, so your grip works harder than with a dumbbell. The classic mistake is twisting the torso to pull higher: the free shoulder stays at the same height all set.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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