Single Arm Kettlebell Bent Over Row

Instructions for proper form

Stand with feet shoulder-width apart, holding a kettlebell in one hand. Hinge at your hips, bending slightly at your knees while keeping your back straight. Maintain a neutral spine as you pull the kettlebell towards your hip, leading with your elbow and engaging your back muscles. Make sure your shoulder blades retract as you pull. Lower the kettlebell in a controlled manner, keeping your core engaged and maintaining your posture throughout the movement.

Common mistakes to avoid

Avoid rounding your back; keep your spine neutral. Don’t use your legs to assist in the lift or rotate your torso; the movement should be isolated to the arm and back. Ensure the kettlebell doesn’t drop too fast; control is key. Avoid excessive shoulder shrugging; focus on engaging the lats.

Benefits

Specific benefits of the exercise

The Single Arm Kettlebell Bent Over Row targets the latissimus dorsi, upper back, and biceps, helping to enhance upper body strength and definition. It also improves grip strength and stability in the shoulders and core.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect to see improvements in back strength and muscle definition in approximately 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novices looking to build foundational strength in their back, as well as those interested in enhancing their rowing technique or improving unilateral strength.

Scientific studies supporting its effectiveness

Studies indicate that unilateral exercises like the Single Arm Bent Over Row can lead to more balanced strength improvements and muscle hypertrophy, as they engage stabilizing muscles and challenge coordination.

Variations

Beginner modifications

Beginners can perform the row with a lighter kettlebell or even use a resistance band for less intensity. Another modification is to perform the exercise while kneeling on a bench with the non-working arm supported for more stability.

Advanced progressions

For advanced users, you can increase the kettlebell weight, perform the row with a pause at the top for an added challenge, or incorporate a rotational aspect by slightly twisting the torso during the row.

Integrations

Complementary exercises

Complement this exercise with push-ups, planks, or kettlebell deadlifts to create a balanced upper body workout.

Super set recommendations

Super set the Single Arm Kettlebell Bent Over Row with a bench press or overhead press for an effective upper body workout, alternating between the two exercises without rest.

Sample workout routines

A sample upper body workout can include: 1) Single Arm Kettlebell Bent Over Row (3 sets of 10-12 reps), 2) Push-Ups (3 sets of 10-15 reps), 3) Shoulder Press (3 sets of 10-12 reps), 4) Bent Over Dumbbell Flyes (3 sets of 10-12 reps).

Exercise combinations

Combine this exercise with pull-ups or lat pulldowns for targeting the same muscle group effectively.

Best time to do this exercise in your workout

It is best to perform this exercise during your upper body strength training segment, ideally after a muscle activation warm-up and before compound movements like deadlifts or squats.