The Kettlebell Row (Single) is a beginner-friendly kettlebell strength exercise that targets the traps, lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesTraps, Lats, Middle Back
Secondary musclesBiceps
EquipmentKettlebell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Row (Single)
Stand with one foot forward in a short stagger and a kettlebell on the floor next to the back leg.
Hinge at the hips and rest your non-working hand on the front thigh for support, keeping a flat back.
Grip the kettlebell with the working hand and let the arm hang straight down with the bell loaded.
Brace your core and row the kettlebell up to your hip, leading with the elbow close to the ribs.
Squeeze your mid-back at the top, then lower the bell slowly back toward the floor under control.
Finish all reps on one side, then switch stance and arms and repeat on the other side.
02 The payoff
Why it earns its spot
Builds mid-back and lat size one side at a time, exposing weak sides.
Trains anti-rotation strength through the trunk on every rep.
Requires only one kettlebell, making it ideal for minimal-equipment setups.
03 Don't do this
Common mistakes
Twisting the torso open to throw the kettlebell up instead of staying square to the floor.
Letting the elbow flare wide, which loads the rear shoulder instead of the mid-back and lats.
Rounding the lower back when the bell is on the floor, which strains the spine.
Pulling with the biceps only and skipping the shoulder-blade squeeze at the top of the rep.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Row (Single), get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
