One-Arm Kettlebell Row

Middle Back

One-Arm Kettlebell Row

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A single-arm kettlebell row from a hinged position that builds the mid-back and lats.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet shoulder width apart with a kettlebell on the floor between them.
2Hinge forward with a flat back and grip the kettlebell with one hand.
3Place your free hand on your knee or a bench.

How to perform

1Pull the kettlebell toward your hip by driving your elbow back.
2Squeeze your shoulder blade toward your spine.
3Pause briefly.
4Lower the bell slowly to full arm extension.