Single-arm kettlebell row
Benefits Of This Exercise
- The single-arm kettlebell row is an effective and comfortable exercise for developing strength and muscle in the back and core.
- Trains the muscles of the upper back one at a time, allowing you to focus on each side and ensure your form is correct throughout the exercise.
- The muscles of the core must work hard to resist rotation, while the muscles of the lower back and glutes also contract isometrically during the set.
- To maximize the benefits, progress by increasing the weight of the kettlebell for a bigger challenge.
- With the right technique and a steady progression, you'll soon see the rewards of this popular exercise.
Step by Step Instructions For Single-arm kettlebell row
- Stand upright with a kettlebell in one hand.
- Keep your back straight and slightly bend your knees.
- Lean forward at the waist while extending your opposite arm in front of you for balance.
- Drive your elbow back and up towards the ceiling, squeezing your shoulder blade towards the spine.
- Lower the weight back to the starting position when your elbow is in line with your rib cage.
- Perform 8-12 reps on each side for 3-4 sets.
- Ensure your form is correct throughout the movement.
- Engage your core and avoid arching your back.
- As you progress, increase the weight of the kettlebell.
Warm Up Tips
- Start by lying down on a flat bench with a kettlebell in one hand on top of your thigh.
- Use your thigh to help lift the kettlebell up, bringing it to shoulder width in front of you. Use your free hand to assist with positioning the kettlebell properly.
- Rotate your wrist forward so that the palm of your hand is facing away from you. This will be the starting position.
- Slowly lower the kettlebell down to your side as you breathe in, maintaining full control at all times. Use your free hand to assist with balance if needed.
- As you breathe out, push the kettlebell up using your back muscles. Squeeze your shoulder blade towards your spine and hold for a second before slowly lowering back down. Make sure it takes longer to lower the kettlebell than to lift it up.
- Repeat the movement for the prescribed number of repetitions in your training program.
- Switch arms and repeat the exercise.
Caution: When you finish, do not drop the kettlebell next to you as this can be dangerous. Instead, lift your legs from the floor, twist your wrist to place the kettlebell on top of your thigh, and use a combined movement to get back to a sitting position before placing the kettlebell on the floor.
Single-arm kettlebell row Safety Tips
- Ensure proper form by lying down on a flat bench with the dumbbell on top of your thigh and using your thigh to help you lift the dumbbell up.
- Rotate your wrist forward so that the palm of your hand is facing away from you to establish the starting position.
- Control the movement by bringing the dumbbell down slowly to your side as you breathe in.
- Use your non-lifting hand to help keep the dumbbell balanced if needed, but otherwise keep it resting to the side.
- Exhale as you push the dumbbell up using your pectoral muscles, locking your arms in the contracted position and squeezing your chest.
- Take at least twice as long to lower the dumbbell down than to lift it up.
- Repeat the movement for the prescribed number of repetitions for your training program.
- Switch arms and repeat the exercise to work both sides of your back.
- When finished, do not drop the dumbbell next to you as it can be dangerous to your shoulders and others around you. Lift your legs from the floor, twist your wrist to place the dumbbell on your thigh, and use momentum to get back to a sitting position.
- Engage your core throughout the exercise and avoid arching your back to maximize the benefits.
- Gradually increase the weight of the kettlebell as