Bent over row with kettlebell and one arm
The kettlebell one arm row is a powerful exercise that offers numerous benefits. It primarily activates the major muscles of the back, including the latissimus dorsi, rhomboids, and trapezius, while effectively engaging the biceps and core for stabilization. This exercise enhances upper body strength, improves muscular symmetry, and aids in developing better posture. Athletes can profit from the Kettlebell One-Arm Row by gaining functional strength crucial for various sports, improving pulling mechanics, and reducing injury risks associated with muscle imbalances.
| Primary muscle group: | Back |
| Exercise type: | Kettlebell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
13kg
Avg. weight
29lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Setup: Place the kettlebell on the floor by your feet. Stand with your feet hip-width apart.
- 2Stance: Take a big step back with your right leg. Lean forward and grab the kettlebell with your right hand.
- 3Positioning: Rest your left elbow on your left knee to support your body. Keep your back straight, aiming to get it as close to parallel with the ground as possible.
- 4Lift: Lift the kettlebell towards your chest, using your back and shoulder muscles. Avoid pulling with just your arm.
- 5Focus: Ensure your chest remains still and your elbow passes close to your rib cage during the lift.
- 6Squeeze: At the top of the movement, squeeze your shoulder and back muscles.
- 7Lower: Slowly lower the kettlebell back to the starting position.
- 8Repeat: Complete all repetitions with one arm before switching sides.
Tips & Tricks
Maintain a Neutral Spine: Keep your back flat and avoid rounding your shoulders. This ensures proper alignment and reduces strain on your lower back.
Engage Your Core: Tighten your abdominal muscles to stabilize your torso. This will help you maintain balance and prevent any unnecessary movement.
Use the Correct Weight: Choose a kettlebell that is challenging yet manageable. It should be heavy enough to work your muscles but not so heavy that it compromises your form.
Focus on the Squeeze: At the top of the movement, squeeze your shoulder blades together and hold briefly. This maximizes muscle engagement in your back.
Keep Your Elbow Close: As you row the kettlebell, keep your elbow close to your body. This targets your latissimus dorsi more effectively.
Controlled Movement: Avoid using momentum to lift the kettlebell. Move in a slow, controlled manner both on the upward and downward phases.
Breathing: Inhale as you lower the kettlebell and exhale as you row it upwards. Proper breathing can enhance your performance and endurance.
Stance and Support: Adopt a stable stance with feet hip-width apart. You can support your non-working hand on your thigh or a sturdy surface to maintain balance.
Full Range of Motion: Ensure that you lower the kettlebell fully before rowing it back up. Full range of motion ensures maximum muscle activation.
Check for Symmetry: Perform the same number of repetitions on each arm to ensure balanced muscle development.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
