Back · Kettlebell
Kettlebell One Arm Row
How to do the kettlebell one arm row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Hinge forward with a flat back, bracing your free hand on a bench or your thigh. Let the kettlebell hang from one arm, then row it up to your hip by driving your elbow back and squeezing your lat. Lower under control to a full stretch.
- 1Feel your lat contracting as you pull the bell toward your hip
- 2Keep your core tight and torso stable to isolate the working side
- 3Squeeze your shoulder blade toward your spine at the top
Common mistakes
- Avoid twisting your torso or rotating open to swing the bell up
- Don't shrug your shoulder up toward your ear
- Avoid jerking the bell; control it both up and down
Muscles worked
The kettlebell one arm row mainly works the lats and mid traps, with the biceps, rear delts, forearms, lower back, and lower abs assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower BackSupport
- Lower AbsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the kettlebell one arm row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.