One-Arm Kettlebell Row

What it is

This is a powerful compound pulling exercise that builds strength and stability, primarily engaging your middle back muscles. You will also significantly work your biceps and latissimus dorsi, enhancing overall upper body and core control.

Technique tips

• Maintain a flat back and brace your core for stability.
• Initiate the pull by retracting your shoulder blade.
• Pull the kettlebell towards your hip, not your chest.
• Lower the weight slowly, controlling the eccentric phase.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.