Kettlebell training has grown in popularity recently because of its adaptability and efficiency in developing functional strength and general fitness. Among the several kettlebell exercises available, the one arm row kettlebell is an excellent choice for targeting the upper back, lats, and shoulders. The multitude of variants available makes this exercise even more enticing, allowing individuals to personalize their activities to their specific goals and physical levels. In this blog, we’ll delve into the world of one-arm row kettlebells and look at some intriguing variants that can help you take your training to the next level.

The Basics Of The One Arm Kettlebell Row

Before we get into the variants, let’s lay the groundwork by learning the fundamentals of the one-arm row kettlebell.


Begin by placing a kettlebell close to your feet on the floor. Stand with your feet hip-width apart, slightly bent knees, and hinge at the hips while keeping your back flat. Grasp the kettlebell with your free hand and place the opposite hand on a bench or firm surface to support your upper body.


Pull the kettlebell towards your hip while retracting your shoulder blade, keeping your back upright and core engaged. At the top of the exercise, squeeze your back muscles. To accomplish one repetition, lower the kettlebell in a controlled manner.


As you lower the kettlebell, please take a deep inhale, and exhale as you lift it back up.

Form Tips

Avoid excessive torso twisting, and make sure your hips are level during the exercise. To avoid tension, keep your neck aligned with your spine.


Now that we’ve covered the fundamentals of the one arm row kettlebell, let’s look at some fascinating variants to add depth and difficulty to your workouts.

Renegade Rows

The renegade row adds a dynamic element to the standard one-arm row kettlebell by inserting a push-up into the routine. This variant works your back muscles, core, chest, and shoulders.

Start in a high plank position, holding a kettlebell in each hand. Perform a push-up, then lift one kettlebell off the ground into a rowing exercise while balancing on the other hand and feet. With each repetition, switch sides.

Kettlebell Renegade Row With Rotation

This version adds a rotating aspect to the renegade row, challenging your core stability and oblique muscles even more.

Lift one kettlebell into a rowing movement while balancing on the other hand and feet, similar to the conventional renegade row. Rotate your body slightly at the top of the row and stretch the elevated kettlebell towards the sky, forming a T with your body. Return to the beginning position and repeat on the other side.

Inverted Rows

The inverted row is an excellent option if you’re looking for a variation that doesn’t require a bench or a stable surface. You can do this exercise with a suspension trainer or a set of gymnastics rings.

Set up the suspension trainer or rings at chest level. Hold the handles/rings with an overhand grip, lean back, and place your feet under the anchor point. Pull your chest towards the handles/rings while keeping a straight body line to perform a rowing stroke.

Single-Leg Kettlebell Rows

The single-leg kettlebell row is a beautiful variation that targets your back muscles while working your core and lower body. It adds balance and stability challenges.

Lift the opposing leg off the ground and extend it straight behind you while completing the one-arm row kettlebell. It works your glutes and tests your balance. With each repetition, alternate legs.

Bottoms-Up Kettlebell Rows

Bottoms-up kettlebell rows are more advanced, requiring muscular grip strength and shoulder stability. The stabilizing muscles in your forearm and shoulder are activated when you hold the kettlebell upside down.

Hold the kettlebell by the handle, with the bell pointing to the ceiling. Perform the rowing exercise while holding the kettlebell bottoms-up. This version works not only your back muscles but also your grip strength and shoulder stability.

Meadows Rows

The Meadows row variation, named after bodybuilder John Meadows, provides a unique angle for targeting your lats and upper back muscles.

Arrange an incline bench at a 45-degree angle in preparation for the execution. Place the kettlebell on the ground on the bench’s side. Place your knee and hand on the bench and your other foot on the floor. Rowing with the kettlebell on the bottom allows for a more extensive range of motion and stretching of the lats.

Tall Kneeling Kettlebell Rows

By completing the rowing exercise from a lofty kneeling position, this variation adds an element of a stability challenge.

Start kneeling with your legs hip-width apart and your hips aligned with your shoulders. Maintain an upright stance while performing the rowing technique with one hand on the kettlebell. This variation more intensively utilizes your core and stabilizing muscles.

T-Bar Kettlebell Rows

This variation, which mimics the T-bar row performed in a gym, gives a distinct angle of resistance and focuses your back muscles from a unique position.

Set up a T-bar row handle or landmine attachment in a corner or landmine base for execution. It would be best if you loaded weight plates on the other end. Hold the handle with an overhand grip and row while dragging the handle towards your hip.

Bottom Line

The one arm row kettlebell and its variants open a world of functional strength, muscle growth, and general fitness. You may target different muscle areas, push your body in new ways, and keep your exercises fresh and exciting by introducing these modifications into your training regimen. Remember that perfect form, gradual overload, and consistency are essential for safely and efficiently reaching your fitness goals.

The variations of the one arm row kettlebell give a varied toolkit to boost your fitness journey, whether you’re a kettlebell aficionado aiming to elevate your routine or a newbie eager to discover the benefits of kettlebell training. As you experiment with various variants, you’ll strengthen your back and shoulders and better understand your body’s capabilities and possibilities. So grab your kettlebell, accept the variations, and embark on a journey of strength, empowerment, and progress.

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