How to do it
- Hinge at the hips with one hand braced on a bench or your own knee, back flat and hips square.
- Let the kettlebell hang straight down and allow the shoulder blade to reach towards the floor.
- Row the bell to your hip, pause, and lower until the lat is fully stretched again.
Cues that matter
- Pull to the hip, not the armpit — that keeps the lat working rather than the upper traps.
- The hips stay level; do not let the torso rotate to help the arm.
Common mistakes
- Turning the shoulders open at the top of each rep.
- Stopping short of the full stretch at the bottom.
Muscles worked
Primary
Also works
- Rhomboids
- Biceps
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Kettlebell Single-Arm Row in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the kettlebell is taken, or a gym that does not have one.