Difficulty level: Beginner
Target Muscle: Back
Equipment: Kettlebell
Instructions for proper form
Begin by positioning a flat bench next to you. With one knee supported on the bench, lean forward to place the corresponding hand on the bench for support. Keep a neutral spine throughout the exercise. Hold the kettlebell in your free hand with a neutral grip. Lower the kettlebell towards the ground, then pull it up towards your hip in a controlled manner, keeping your elbow close to your body. Ensure to squeeze your lat at the top of the movement before slowly lowering the kettlebell back down. Repeat for desired reps before switching to the other arm.
Common mistakes to avoid
Common mistakes include using too much weight, which can compromise form, hunching the back, or not fully extending the arm during the lowering phase. Avoid rotating the torso as you row, and ensure that the supporting knee and hand maintain a stable position on the bench.
Benefits
Specific benefits of the exercise
This exercise primarily targets the latissimus dorsi, enhancing upper back strength and promoting better posture. It also engages the biceps and core for stability.
Expected results and timeframe
With consistent practice (2-3 times per week), users can expect noticeable improvements in back strength and definition within 4-6 weeks..
Who this exercise is best for
This exercise is ideal for beginners looking to strengthen their back muscles, enhance posture, and learn the basic movement patterns required for more advanced rowing variations.
Scientific studies supporting its effectiveness
Studies have shown that targeted resistance training, such as kettlebell rowing, effectively increases muscular strength and hypertrophy in the back region, particularly in novices seeking to build foundational strength.
Variations
Beginner modifications
Use a lighter kettlebell or perform the exercise bodyweight without weights until comfortable with the mechanics. Alternatively, perform the movement with the non-dominant arm first to build strength evenly.
Advanced progressions
For more advanced progression, increase the kettlebell weight or add a pause at the top of the row for an isometric contraction. You could also try the single-arm row on an inclined bench for increased difficulty.
Integrations
Complementary exercises
Complement this exercise with push-ups or planks to balance front and back muscle development. Also, consider incorporating lat pulldowns and bent-over rows for overall back strength.
Super set recommendations
Super set this exercise with kettlebell overhead presses to target both the upper back and shoulders in one go, enhancing upper body strength and endurance.
Sample workout routines
A sample workout could include 3 sets of Single Arm Kettlebell Knee Supported Rows (10-12 reps each arm), followed by 3 sets of Push-Ups (8-10 reps) and finally 3 sets of Planks (30-60 seconds each).
Exercise combinations
Combine the Single Arm Kettlebell Knee Supported Row with other rowing variations like bent-over dumbbell rows or machine rows for comprehensive upper back training.
Best time to do this exercise in your workout
This exercise is best performed during the strength training segment of your workout, ideally after your warm-up and following multi-joint compound movements like squats or deadlifts.