Single Arm Kettlebell Pendlay Row

Instructions for proper form

1. Stand with feet shoulder-width apart, holding a kettlebell in one hand. 2. Hinge at the hips, keeping a flat back, and bend slightly at the knees. 3. Allow the kettlebell to hang at arm’s length, with your palm facing your body (neutral grip). 4. Keep your elbow close to your body and pull the kettlebell towards your hip in a controlled motion – focusing on engaging your latissimus dorsi and back muscles. 5. Squeeze your shoulder blade at the top of the lift and slowly return to the starting position. 6. Maintain a neutral spine throughout the movement to avoid injury.

Common mistakes to avoid

1. Rounding the back – keep your spine neutral. 2. Using momentum instead of muscle to lift the kettlebell. 3. Letting your elbow flare out to the side; keep it close to your body. 4. Not engaging your core to stabilize your body during the exercise.

Benefits

Specific benefits of the exercise

Targets the latissimus dorsi and upper back, improving strength and stability. Helps in enhancing grip strength and overall back aesthetics.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect improved upper back strength, muscle definition, and posture within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their upper back and improve overall lifting mechanics. It’s beneficial for those engaged in sports or daily activities that require upper body strength.

Scientific studies supporting its effectiveness

Studies show that rowing movements significantly enhance back strength and stability. Research published in the Journal of Strength and Conditioning Research highlights the effectiveness of rowing exercises in improving muscular endurance and hypertrophy in the upper body.

Variations

Beginner modifications

Modify the weight of the kettlebell by using a lighter one or performing the movement without weight until proper form is mastered. You can also do the row in a bent-over position with both arms, using a lighter weight to build initial strength.

Advanced progressions

For advanced individuals, consider increasing the weight of the kettlebell or incorporating pauses at the top of the movement to increase muscle time under tension. You can also try single-arm kettlebell rows on an unstable surface to engage more core muscles.

Integrations

Complementary exercises

Incorporate exercises like deadlifts, bent-over rows, and pull-ups to further strengthen the back muscles and improve overall upper body strength.

Super set recommendations

Pair with kettlebell swings for a full upper and lower body workout, or combine with push-ups to work opposing muscle groups.

Sample workout routines

Sample routine: 1. Single Arm Kettlebell Pendlay Row (3 sets of 8-12 reps per arm), 2. Kettlebell Swings (3 sets of 10-15 reps), 3. Bent-Over Dumbbell Rows (3 sets of 8-12 reps), followed by core exercises like planks.

Exercise combinations

Combine with exercises like shoulder presses for a balanced upper body workout or lower body exercises like lunges to create a full-body routine.

Best time to do this exercise in your workout

Best performed in the strength portion of your workout, after warming up and prior to post-workout stretching or cardio.