kettlebell one arm row
The kettlebell one arm row is a unilateral pulling exercise that targets the upper back, with secondary emphasis on the biceps and forearms. It requires maintaining a stable hip hinge position while rowing the kettlebell with one arm, promoting strength and muscle development in the upper back and improving core stability.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
upper backUPPER PULL
Secondary Muscles
bicepsforearms
Instructions
- 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.
