Kettlebell One-arm Row

Get ready

1. Place the bell beside the rear foot. Step the opposite foot forward, bend both knees slightly and hinge forward. Rest your free hand on the front thigh above the knee, not on the kneecap.
2. Grip the handle with the rear-foot-side hand. Keep both feet planted, back in its natural shape and shoulders level.

How to do it

1. Let the loaded arm hang, then guide the elbow back toward your hip, bringing the bell beside your ribs without twisting your trunk.
2. Lower until the arm is long again. Keep the supporting hand planted and breathe steadily; do not jerk the bell or shrug.

Finish the movement

1. Lower the bell to the floor, release it and stand up. Reposition your feet and bell before changing sides; do not pass the bell while bent over.

Make it easier

• Use a smaller pulling range with the same thigh support, or rehearse the row without the bell.

Make it harder

• Pause with the bell beside your ribs, then lower slowly without rotating.

Common mistakes

• Twisting to lift the bell, rounding the back, pulling the elbow high or pressing on the kneecap.

When to stop or adjust

• End the set if grip slips, control or balance is lost, or pain, numbness or dizziness appears. Set the bell down under control before resting.
• Stop if the supporting hand slides or the front knee cannot comfortably bear the support.

Explore next

• Bodyweight Squat
• Goblet Squat (Dumbbell at Chest)
• Barbell Back Squat
• Glute Bridge