Kettlebell Row (Single)

A staggered-stance kettlebell row that loads the mid-back, lats, and biceps one side at a time.

Back Kettlebell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Upper back

Secondary

Biceps

Step by step

Stand with one foot forward in a short stagger and a kettlebell on the floor next to the back leg.
Hinge at the hips and rest your non-working hand on the front thigh for support, keeping a flat back.
Grip the kettlebell with the working hand and let the arm hang straight down with the bell loaded.
Brace your core and row the kettlebell up to your hip, leading with the elbow close to the ribs.
Squeeze your mid-back at the top, then lower the bell slowly back toward the floor under control.
Finish all reps on one side, then switch stance and arms and repeat on the other side.

Log your sets. After a few weeks you will see whether it is moving. Free.