One-Arm Kettlebell Row
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General info
How to perform exercise
- 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.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Middle Back, and auxiliary muscles: Biceps, Lats
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise « One-Arm Kettlebell Row » are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise « One-Arm Kettlebell Row » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
One-Arm Kettlebell Row
Author: AtletIQ: on
One-Arm Kettlebell Row — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with « One-Arm Kettlebell Row »
