One Arm Kettlebell Row

A unilateral rowing exercise with bench support, building the lats and mid-back one side at a time.

How to do it

1. Place one hand and knee on a bench for support.
2. Hold a kettlebell in the opposite hand with your arm extended.
3. Pull the kettlebell toward your hip by driving your elbow back.
4. Squeeze your back at the top of the movement.
5. Lower the kettlebell with control.
6. Complete reps on one side, then switch.

Tips

• Keep your torso square to the floor throughout the set.
• Pull with your back muscles rather than just your arm.
• Keep your neck neutral, eyes on the floor just ahead.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid, Traps