One Arm Kettlebell Row

Thick back
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Coach's Tips

One-arm dumbbell Row is a back workout that can be done anywhere with just one dumbbell!

How to One Arm Kettlebell Row

Starting Position

1. Stand in an athletic stance with your feet slightly wider than hip width apart and your toes pointed slightly outwards.

2. Hold a kettlebell in one hand with an overhand grip.

3. Bend your knees slightly and hinge forward at the hips so your torso is almost parallel to the floor.

4. Keep your core engaged and your back flat.

Proper Form

1. Drive your elbow back and squeeze your shoulder blades together as you row the kettlebell up to the side of your chest.

2. Hold for a moment at the top of the movement and then slowly lower the kettlebell back to the starting position.

3. Repeat for the desired number of repetitions.

Breathing Technique

1. Take a deep inhale at the starting position and exhale as you drive your elbow back and row the kettlebell up.

2. Inhale as you lower the kettlebell back to the starting position.


1. Maintain a neutral spine throughout the movement to avoid injury.

2. Make sure to keep your core engaged and your back flat.

3. Avoid leaning too far forward as this can put strain on your lower back.

4. Do not use momentum to swing the kettlebell up.

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