Kettlebell single-arm row — Form
form
Kettle Bell

Upper body

Kettlebell single-arm row

Suggested start: 2–3 sets · 8–12 reps per arm · rest 2 min between sets

Repetitions
Top of the rowKettlebell
Single-arm kettlebell row from a staggered hip hinge, free hand on the front thigh; working back muscles and biceps highlighted coral.
Lats, upper back & biceps

A single-sided pull with your free hand supported on your thigh. Keep your shoulders and hips facing the floor.

How to do it

  1. Stagger your feet

    Step the foot opposite your working hand forward and hinge at your hips.

  2. Support your torso

    Rest your free hand on the front thigh. Keep your back long and let the bell hang.

  3. Pull toward your hip

    Draw your elbow back beside your ribs without twisting your torso.

  4. Lower and switch

    Extend your arm slowly. Finish the repetitions, set the bell down and change sides.

Find your form

Keep in mind

  • Keep your neck relaxed.
  • Use a steady, even pull.

Watch out for

  • Rotating to lift the bell higher.
  • Shrugging or rounding your back.

Movement references

ACE · Single-arm row mechanics (adapted for kettlebell and thigh support) (opens in a new tab)