Kettlebell Single Arm Row

A bench-supported one-arm kettlebell row that isolates the lats and biceps with a clean, full range.

Back Kettlebell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Lats

Secondary

Biceps

Step by step

Place one knee and same-side hand on a flat bench with the opposite foot planted on the floor.
Reach down and grip a kettlebell with the working hand, letting the arm hang straight from the shoulder.
Brace your core and keep your back flat and parallel to the floor.
Row the kettlebell up to your hip, leading with the elbow and keeping it close to your ribs.
Squeeze your shoulder blade in toward the spine at the top, then lower the bell slowly back down.
Finish all reps on one side before switching positions and repeating on the other arm.

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