Strength

Single Kettlebell Bench One Arm Row

The Single Kettlebell Bench One Arm Row focuses on strengthening your upper body, mainly your back and arms. It utilizes a bench for stability, and a kettlebell for individual muscle workout and muscle balance improvement.

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Single Kettlebell Bench One Arm Row instructions

Step-by-step instructions

Place a kettlebell on the floor next to a flat bench.

Position yourself on the bench, facing down, with one knee and one hand supporting your body, and the other leg posted out to your side.

Reach down and grasp the kettlebell with your free hand.

Keeping your back straight and eyes looking forward, pull the kettlebell up to your torso and squeeze at the top.

Lower the kettlebell back down and repeat for the desired number of reps, then switch to the other side.

Place a kettlebell on the floor next to a flat bench.

Position yourself on the bench, facing down, with one knee and one hand supporting your body, and the other leg posted out to your side.

Reach down and grasp the kettlebell with your free hand.

Keeping your back straight and eyes looking forward, pull the kettlebell up to your torso and squeeze at the top.

Lower the kettlebell back down and repeat for the desired number of reps, then switch to the other side.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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