Videos
Instructions
- Stand with feet shoulder-width apart, holding a kettlebell in one hand using a supinated (underhand) grip.
- Hinge at the hips and slightly bend the knees, keeping your back flat and chest up.
- Let the kettlebell hang at arm's length, directly under your shoulder.
- Pull the kettlebell toward your torso by bending the elbow and retracting the shoulder blade.
- Pause briefly at the top, squeezing your back muscles.
- Lower the kettlebell slowly to the starting position and repeat.
Technical Tips
- Avoid rotating your torso during the movement.
- Engage your core throughout the exercise to maintain stability.
- Focus on pulling with your back rather than your arm.
Breathing Tips
- Inhale as you lower the kettlebell.
- Exhale as you pull the kettlebell toward your body.
Medical restrictions
- Shoulder impingement or instability
- Lower back injuries or herniated discs
- Elbow tendinitis
The Single Kettlebell Supination Row is a unilateral strength-training exercise that emphasizes upper back and biceps development while enhancing core stability. This movement uses a supinated grip, placing greater mechanical load on the biceps compared to traditional rows. It is particularly beneficial for improving posture, scapular control, and muscular balance between the left and right sides of the body. Executed with a hip-hinged position, this exercise also engages stabilizing muscles of the posterior chain, offering a compound movement that reinforces pulling mechanics. It's ideal for athletes and general fitness practitioners seeking to improve upper-body pulling strength, functional coordination, and grip integrity with minimal equipment. The underhand grip encourages a broader range of elbow flexion, increasing biceps activation while still targeting key muscles of the back. Because the exercise is performed on one side at a time, it also helps identify and correct strength asymmetries. Versatile and scalable, it fits well into strength, hypertrophy, or conditioning programs, making it a valuable addition to any training regimen.
What muscles do I target with the Single Kettlebell Supination Row?
The Single Kettlebell Supination Row targets the back muscles, primarily the lats and rhomboids, while also emphasizing the biceps due to the underhand grip.
Is the Single Kettlebell Supination Row good for improving posture?
Yes, this exercise promotes scapular retraction and strengthens upper back muscles, which are essential for improving and maintaining good posture.
Can beginners perform the Single Kettlebell Supination Row?
While suitable for intermediates, motivated beginners can perform this exercise with light weight and proper supervision to learn correct form.
Why use a supinated grip for rows?
A supinated grip increases biceps involvement and elbow flexion, allowing for a greater range of motion and enhanced muscle activation.
How can I avoid lower back strain during this row?
Keep your back flat, engage your core, and avoid rounding your spine throughout the movement to minimize strain on the lower back.