What you'll gain

• Builds lat and biceps size one side at a time for balanced back development.

• Allows a deeper range of motion than a standing or two-arm row.

• Spares the lower back by using a bench for support under load.

Step-by-Step Instructions

1. 1

   Place one knee and same-side hand on a flat bench with the opposite foot planted on the floor.

2. 2

   Reach down and grip a kettlebell with the working hand, letting the arm hang straight from the shoulder.

3. 3

   Brace your core and keep your back flat and parallel to the floor.

4. 4

   Row the kettlebell up to your hip, leading with the elbow and keeping it close to your ribs.

5. 5

   Squeeze your shoulder blade in toward the spine at the top, then lower the bell slowly back down.

6. 6

   Finish all reps on one side before switching positions and repeating on the other arm.

Common Mistakes

• Twisting the torso open to throw the kettlebell up instead of pulling cleanly with the lat.

• Letting the elbow flare wide, which loads the rear shoulder instead of the back.

• Letting the shoulder shrug up at the top, swapping back work for trap involvement.

• Cutting the bottom of the rep short and losing the long stretch on the lat.

About This Exercise

The kettlebell single arm row is a bench-supported, one-handed row that isolates the back one side at a time. With one knee and one hand on a bench for support, the lifter pulls a kettlebell from a long, loaded stretch up to the hip. The supported position takes the lower back out of the equation and lets the working side move through a deeper range than an unsupported row. This is one of the most search-friendly back exercises in any library and a workhorse for coaches and creators. Use it in pull-day flows, beginner back-building tracks, and unilateral programming blocks aimed at fixing left-right imbalances or rebuilding strength after a layoff.

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