Kettlebell Single-Arm Row

PullKB

Single-arm bent-over row using a kettlebell instead of a dumbbell, offering a slightly different bottom-position stretch due to the kettlebell's offset center of mass and handle shape.

Demo: General KB Technique Tutorial

Sets

3

Reps

8-12 per side

Rest

1:30

Contraindications

None significant.

Setup

Split stance, opposite foot forward from the working arm. Hinge at the hips, holding the kettlebell with a straight arm, the free hand on the thigh or a support surface.

Execution

  1. 1Hinge forward through the hip, creating a stable angle for the pull
  2. 2Row the kettlebell up in line with the knee, elbow driving straight back
  3. 3Squeeze at the top of the row
  4. 4Lower under control back to a full stretch

Key cues

  • Row to the hip/knee line, not the armpit
  • Weaker side first if there's a known imbalance
  • Keep the torso still, no rotation
  • Full stretch at the bottom every rep

Common faults

  • Rotating the trunk to help move the weight
  • Rounding the low back under the hinge
  • Rowing too high, biasing rear delts over lats
  • Rushing the eccentric

Tweaks

  • Elevate the working-side foot on a low platform for extra range
  • Add a pause at the top
  • Increase to double-KB alternating rows

Regressions

Inverted Row (Bodyweight / Australian Pull-Up)

Progressions

Kettlebell Gorilla Row

Muscles

Primary: Latissimus Dorsi, Rhomboids

Secondary: Biceps Brachii, Rear Deltoids, Forearms

Notes

Functionally similar to the single-arm dumbbell row, but the KB's offset handle shifts the resistance curve slightly, giving a marginally different bottom stretch.

Sources

Attribution: StrongFirst / General Kettlebell Canon