Male

Kettlebell One Arm Row

Muscles involved

Understanding where to fit the kettlebell one arm row into your workout schedule allows you to get maximum value from this exercise. If you use it early in your session, it acts as a perfect primer to activate your back muscles and build focus before heavy compound lifts. Positioned in the main strength section, it lets you address strength imbalances unilaterally while pulling moderate to heavy loads. Alternatively, saving it for the end of your session with higher repetitions serves as an incredible finisher to pump blood into your back and achieve full fatigue. Using kettlebells in this flexible manner gives you total freedom to tailor your back training depending on your daily goals.

How to do it

1. Support yourself with one forearm on the knee of the same side, torso parallel to the floor. 2. Hold a kettlebell with your free arm completely extended. 3. Exhale and lift the kettlebell towards your stomach, contracting your shoulder blade. 4. Lower in a controlled manner to the starting position and repeat before changing sides.

Equipment required

Pesas rusas

Muscles worked

Tips

- Keep your torso parallel to the floor and avoid rotating it during the pull. - Contract your shoulder blade when bringing the kettlebell towards your stomach. - Use a weight that allows you to complete the range of motion without compromising form.