Single Arm Kettlebell Rear Delt Row
Intermediate
Also known as: One-Arm Kettlebell Rear Delt Row
Expert Advice
Your rear shoulder should lead the effort, not your neck. Leave space between your shoulder and ear rather than shrugging the kettlebell upward.
How-to-do Steps
- Choose a flat bench, a sturdy chair or table edge for support.
- Brace your opposite hand and knee there, keeping your working-side foot planted.
- Hold the kettlebell palm inward, keeping your back neutral and torso nearly horizontal.
- Pull your elbow outward and upward until your upper arm reaches torso level.
- Lower the kettlebell under control until your working arm is straight.
- Complete the prescribed reps on one side, then switch your support and working arm.
Common Mistakes
- Torso twists during the pullFix: keep your chest facing the floor and hips square.
- Kettlebell swings between repsFix: reduce the load and let it settle before each pull.
Coach Cues
Elbow outKeep your neck longHips stay square
Short reminders to keep in mind during every set.
Track Single Arm Kettlebell Rear Delt Row in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Single Arm Kettlebell Rear Delt Row primarily targets the Shoulders, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders55%
Secondary
Traps25%
Biceps10%
Lats10%
Equipment
Kettlebell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
The flared-elbow free-weight path requires shoulder control without shrugging or rotating the torso.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Kettlebell Rear Delt Row work?
Single Arm Kettlebell Rear Delt Row primarily targets the Shoulders. Secondary muscles involved include Traps, Biceps, Lats. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Single Arm Kettlebell Rear Delt Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Arm Kettlebell Rear Delt Row suitable for beginners?
Single Arm Kettlebell Rear Delt Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Arm Kettlebell Rear Delt Row?
Torso twists during the pull: keep your chest facing the floor and hips square. Kettlebell swings between reps: reduce the load and let it settle before each pull.
