Demonstration video
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Get my programHow to do the kettlebell single arm neutral row
Instructions
- Stand with feet hip-width apart, kettlebell on the floor between your feet.
- Bend your knees slightly and hinge forward at the hips while keeping your back straight.
- Grab the kettlebell handle with a neutral grip (thumb facing forward).
- Pull the kettlebell towards your hip while keeping your elbow close to your body.
- Pause briefly at the top, squeezing your back muscles.
- Lower the kettlebell in a controlled manner to the starting position.
- Complete all reps on one side before switching.
Technical Tips
- Keep your spine neutral and avoid rounding your back.
- Engage your core throughout the movement.
- Do not rotate your torso; maintain stability for proper engagement.
Breathing Tips
- Inhale while lowering the kettlebell.
- Exhale as you pull the kettlebell towards your hip.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Elbow tendonitis
Description
The Kettlebell Single Neutral Row is an effective compound exercise targeting the back muscles while engaging the biceps and forearms for enhanced pulling strength. This movement involves holding a kettlebell with a neutral grip and pulling it towards the hip, ensuring the elbow stays close to the body. It improves unilateral strength, corrects muscular imbalances, and develops stability through the core and lower back. As a practical variation of standard rows, it mimics natural pulling mechanics, making it highly functional for daily tasks and sports performance. The neutral grip reduces shoulder stress compared to pronated variations, making it safer for individuals with minor shoulder discomfort. Integrating the Kettlebell Single Neutral Row into your program supports better posture, enhances grip strength, and contributes to improved back development. It is ideal for intermediate athletes seeking variety in their pulling routine and can be included in strength or functional training circuits to reinforce mid-back thickness and stability while promoting core control throughout the hinge position.
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Description
The Kettlebell Single Neutral Row is an effective compound exercise targeting the back muscles while engaging the biceps and forearms for enhanced pulling strength. This movement involves holding a kettlebell with a neutral grip and pulling it towards the hip, ensuring the elbow stays close to the body. It improves unilateral strength, corrects muscular imbalances, and develops stability through the core and lower back. As a practical variation of standard rows, it mimics natural pulling mechanics, making it highly functional for daily tasks and sports performance. The neutral grip reduces shoulder stress compared to pronated variations, making it safer for individuals with minor shoulder discomfort. Integrating the Kettlebell Single Neutral Row into your program supports better posture, enhances grip strength, and contributes to improved back development. It is ideal for intermediate athletes seeking variety in their pulling routine and can be included in strength or functional training circuits to reinforce mid-back thickness and stability while promoting core control throughout the hinge position.
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