ex_TVKVSC

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Back · Kettlebell

Kettlebell Single Arm Row

intermediatestrengthOne side at a timeMale & female model

Kettlebell Single Arm Row is an intermediate compound strength exercise that works the lats (back), with the biceps, forearms and core assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Kettlebell
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Middle Back · Latissimus Dorsi, Teres Major
Upper Back · Trapezius, Rhomboids
Shoulders · Posterior Deltoids

Secondary muscles

Biceps · Biceps Brachii, Brachialis
Forearms · Brachioradialis, Forearm Flexors
Core · Rectus Abdominis, Transversus Abdominis
Lower Back · Erector Spinae

How to do Kettlebell Single Arm Row

Stand in a wide stance with your right foot forward and your left leg slightly back. Bend your knees slightly, lean forward, rest your right arm on your right thigh, and hold the kettlebell in your left hand with a neutral grip.
Let your left arm hang toward the floor with your palm facing inward.
Pull the kettlebell toward the left side of your abdomen, driving your elbow back close to your body.
Lower the kettlebell with control until your arm is extended, then repeat before switching sides.

Form tips

Keep your chest up and your torso still during each repetition.
Keep your working elbow close to your body as you pull.
Fully extend your arm at the bottom without rounding your back.
Exhale as you pull and inhale as you lower.

Kettlebell Single Arm Row alternatives

Dumbbells Single Arm Row

Lats · intermediate

Single Arm Cable Row Right

Lats · beginner

Single Arm Cable Row Left

Lats · beginner

Single Arm Standing Low Cable Row

Lats · beginner

More lats exercises

Band Kneeling Single Arm High Row

Lats · beginner

Hammer Strength Plate Loaded High Row Single Arm

Lats · beginner

Cable One Arm Bent Over Row

Lats · beginner

Resistance Band - Cable Row

Lats · beginner

Kettlebell Row

Lats · intermediate

Cable Seated One Arm Alternate Row

Lats · beginner

Dumbbell One Arm Row (Rack Support)

Lats · intermediate

Resistance Band Cross Body Single Straight Arm Supinated Pulldown

Lats · beginner

Kettlebell Single Arm Row FAQ

What muscles does Kettlebell Single Arm Row work?

Kettlebell Single Arm Row mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The biceps, forearms, core and lower back work as secondary muscles.

What equipment do you need for Kettlebell Single Arm Row?

You need a kettlebell.

How many sets and reps of Kettlebell Single Arm Row should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Kettlebell Single Arm Row good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Kettlebell Single Arm Row burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Kettlebell Single Arm Row?

Other exercises for the lats include Dumbbells Single Arm Row, Single Arm Cable Row Right, Single Arm Cable Row Left and Single Arm Standing Low Cable Row.

For developers

Use Kettlebell Single Arm Row in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_TVKVSC" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_TVKVSC",
  "name": "Kettlebell Single Arm Row",
  "model": "male",
  "counterpartId": "ex_ZEROAM",
  "target": "Lats",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_TVKVSC/mp4-720.mp4?…",
    "poster": "https://…/ex_TVKVSC/poster.jpg?…"
  }
}