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One-Arm Kettlebell Row

Mid backKettlebellIntermediateCompound
One-Arm Kettlebell Row — start position
Start
One-Arm Kettlebell Row — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryBiceps, Lats

How to do it

  1. 01

    Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

In the app

One-Arm Kettlebell Row appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With cable
With kettlebell

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