The Kettlebell Single Arm Row is a beginner-friendly kettlebell strength exercise that targets the lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps
EquipmentKettlebell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Single Arm Row
Place one knee and same-side hand on a flat bench with the opposite foot planted on the floor.
Reach down and grip a kettlebell with the working hand, letting the arm hang straight from the shoulder.
Brace your core and keep your back flat and parallel to the floor.
Row the kettlebell up to your hip, leading with the elbow and keeping it close to your ribs.
Squeeze your shoulder blade in toward the spine at the top, then lower the bell slowly back down.
Finish all reps on one side before switching positions and repeating on the other arm.
02 The payoff
Why it earns its spot
Builds lat and biceps size one side at a time for balanced back development.
Allows a deeper range of motion than a standing or two-arm row.
Spares the lower back by using a bench for support under load.
03 Don't do this
Common mistakes
Twisting the torso open to throw the kettlebell up instead of pulling cleanly with the lat.
Letting the elbow flare wide, which loads the rear shoulder instead of the back.
Letting the shoulder shrug up at the top, swapping back work for trap involvement.
Cutting the bottom of the rep short and losing the long stretch on the lat.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Single Arm Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
