Upper back exercise · kettlebell
Kettlebell One Arm Row
The kettlebell one arm row is a kettlebell exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Kettlebell
- Body part
- Back
How to do the kettlebell one arm row
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and forearms work as secondary muscles. See all upper back exercises or every kettlebell exercise.
