Start
End
BackIntermediateKettlebell
One-Arm Kettlebell Row
تجديف بالكيتل بيل بذراع واحدة
Target Muscles
Mid BackBicepsLats
Blue = primary · Gray = secondary
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- 1
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.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
