Supported Kettlebell Row

One-arm kettlebell row with a bench for support.

• Compound
• kettlebell
• Beginner

How to do it

• Hand and knee on the bench with the bell hanging; pull the elbow toward the hip
• Keep the torso stable and unrotated, letting the shoulder blade stretch forward on the way down
• Pull the elbow toward your hip and squeeze the back at the top

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rotating the torso to lift more weight
• Letting the bell yank the shoulder down as you lower without control

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps

Alternatives

• Single-Arm Kettlebell Row
• Single-Arm Dumbbell Row
• Machine Row (chest-supported)