FlexKettlebell Rows
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Teres Major
- Posterior Deltoid
- Biceps Brachii
- Brachialis
- CategoryPull
- Default target3 sets × 8–12 reps per side
- EquipmentKettlebell, Bench (optional)
- Movement patternHorizontal Pull
- Training stylesHypertrophy, Strength
- LevelBeginner-friendly
Technique
Setup
Step into a staggered stance and brace your free hand on your front thigh or a bench. Hinge until your torso is nearly parallel to the floor and grip the kettlebell below your working shoulder, back flat.
Movement
Row the bell toward your hip by driving your elbow back, squeezing your shoulder blade at the top. Lower it until your arm is fully straight. Finish the set, then switch sides.
Form Tip
Pull your elbow toward your back pocket rather than lifting with your hand, and keep your torso still; twisting to heave the bell up strains the lower back.
Increase Difficulty
Use a heavier bell, or pause for 2 seconds at the top.
Decrease Difficulty
Use a lighter bell, or support one hand and knee on a bench as in Single-Arm Dumbbell Rows.