Bent Over Rows With One Arm

Exercise Tips

  • Keep your head up
  • Keep your back flat

Bent Over Rows With One Arm

This exercise targets your middle back and provides a low cardio benefit.

Muscle Group

Rhomboids (Middle Back), Latissimus Dorsi (Lats)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Latissimus Dorsi (Lats)

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Kettlebell Back

Starting Position: Stand with your feet slightly wider than shoulder width apart, toes pointing forward. Hold a kettlebell by the handle in one hand with an overhand grip, hanging your arms straight down at your sides. Bend forward slightly so your back is at a 45 degree angle to the floor, pushing your backside towards the wall behind you. Your hands will be just past your knees.

  1. 1 Exhaling, slowly lift your elbow straight back, keeping it close to your body, bringing the kettlebell by your outer thigh. Keep your other arm in the same position. Pinch your shoulder blades together the entire time.
  2. 2 Inhale and slowly return to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.

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