One-Arm Kettlebell Row

A unilateral rowing exercise that strengthens the back, lats, and biceps while improving postural stability and anti-rotation core strength.

Instructions

1. Place a kettlebell in front of your feet. Bend your knees slightly and push your hips back as you hinge forward to grab the kettlebell.
2. Keep your back straight, chest up, and head in a neutral position.
3. Pull the kettlebell toward your stomach by retracting your shoulder blade and flexing your elbow.
4. Squeeze your back muscles at the top of the movement.
5. Lower the kettlebell back to the starting position with control.
6. Complete all repetitions on one side before switching arms.

Tips

• Initiate the movement with your back muscles, not your arms
• Keep your back straight throughout to protect your spine
• Avoid rotating your torso; keep your hips stable
• Pull the weight in a slight arc toward your hip
• Retract your shoulder blade fully to maximize back engagement
• Keep your core tight to prevent rotation
• Use a full range of motion for maximum effectiveness