Single Arm Kettlebell Row

Also known as: one arm kettlebell row, kettlebell single arm row, single arm kb row, one arm kb row, kettlebell bent over row

In SetGrip: Kettlebell Row (Single Arm)

Secondary muscles
Biceps, Forearms
Body part
Back
Laterality
Unilateral (one arm at a time)
Category
Strength

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A kettlebell hangs its mass below the handle rather than level with your hand, so the bell settles into the bottom stretch and demands steadier grip control at the top than a dumbbell would. Otherwise it trains the same one-side-at-a-time pattern as the Single Arm Dumbbell Row, making it a natural swap when kettlebells are what you have.

How to do the Single Arm Kettlebell Row

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without kettlebell

Easier and harder

Frequently asked questions

What muscles does the Single Arm Kettlebell Row work?

The Single Arm Kettlebell Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Single Arm Kettlebell Row good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Kettlebell Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Single Arm Kettlebell Row?

If you cannot do the Single Arm Kettlebell Row, try the Close Grip Single Arm Bodyweight Standing Row, the Single Arm Barbell Row or the Kettlebell Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Single Arm Kettlebell Row, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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