The Kettlebell Single Arm Row is one of the most recognised movement patterns. More often than not performed with dumbbells. The Kettlebell Single Arm Row is a cool variation and offer the same benefits with the added effect of core conditioning.
The Kettlebell Single Arm Row is an excellent upper-body conditioning exercise that primarily works the muscles of the back, such as the lats, rhomboids, and mid and lower traps, but rows also works the legs, core, and hips.
1. Stand next to the kettlebell. Take a step back with the left leg and position the foot so it is pointing away from the body, this will help to create a stable base. Bend the knee of the right leg and rest the right elbow on it to help with stability. (See Fig. 1)
2. Pull the kettlebell up towards the hip with the left arm, keeping the elbows into the side. All the way through the lift ensure that your glutes, abdominals and lats are all tense. (See Fig. 2)
3. Return the kettlebell to the start position by reversing the motion without letting it rest on the floor. Your shoulders should remain back and down throughout the motion with the back straight at all times. Repeat the movement from point 2.
Remember that when you switch sides you will need to switch your leg position round.