Kettlebell · Intermediate

One-Arm Kettlebell Row

This exercise strengthens the muscles across your middle back — the ones responsible for good posture and pulling movements like opening a heavy door or lifting a bag. You work one side at a time, which helps even out any strength differences between your left and right. A strong back also takes pressure off your spine and reduces everyday aches. All you need is a single kettlebell and a sturdy surface for support.

1. 01

   Stand with the kettlebell on the floor beside your right foot, feet about hip-width apart.

2. 02

   Place your left hand and left knee on a bench or sturdy chair so your back is roughly parallel to the floor.

3. 03

   Let your right arm hang straight down and grip the kettlebell handle firmly.

4. 04

   Before you pull, squeeze your stomach muscles like someone's about to poke you — keep that tension throughout.

5. 05

   Pull the kettlebell up toward your hip, not your shoulder, by driving your elbow straight back behind you.

6. 06

   At the top, squeeze the muscles between your shoulder blades for a full second before lowering.

7. 07

   Lower the kettlebell slowly and with control — don't just let it drop.

8. 08

   Keep your back flat the whole time; if you feel your lower back rounding, lighten the weight.

• ×

  Rowing toward the shoulder instead of the hip — if your elbow is flaring out to the side, redirect it straight back along your ribs.

• ×

  Twisting the torso to get the weight up — if your whole upper body is rotating, the weight is too heavy; drop down a size.

• ×

  Rounding the lower back — if your hips are sagging or your back looks like a hammock, reset your hip position and brace your core before the next rep.

• ×

  Jerking the weight up with momentum — if the kettlebell swings rather than lifts, slow down and use a lighter weight until the movement feels controlled.

• ×

  Holding your breath — if you notice you're going red in the face, exhale as you pull up and inhale as you lower.