Exercise · Form & cues
Kettlebell Row (Single-Arm) — form guide
Lats · Rhomboids · Rear Delts · Biceps. Equipment: Kettlebell. Difficulty: Beginner.
TEMPO
2-1-1-1
Row to your hip, not your chest. The angle matters — high rows turn into a shrug.
Cues
- Hinge to ~45°, free hand on knee or bench
- Pull elbow back and up, squeeze the lat
- Lower under control to a full stretch
Common mistakes
- Twisting the torso for momentum
- Rowing too high
Injury notes
Bench-supported variant if lower back is sensitive.
Progression
Add 4kg when 12 strict reps land each side.