Kettlebell - One Arm Row
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength Kettlebell Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Stand with your feet about shoulder-width apart. Hold a kettlebell in your right hand with an overhand grip (palm facing towards the back) and your arm close to the side of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the kettlebell hang down and you feel the stretch in the lats. This is the starting position. Lift the kettlebell straight up toward your waist. Keep your arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Stand with your feet about shoulder-width apart. Hold a kettlebell in your left hand with an overhand grip (palm facing towards the back) and your arm close to the side of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the kettlebell hang down and you feel the stretch in the lats. This is the starting position. Lift the kettlebell straight up toward your waist. Keep your arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Variation:
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Bend over, holding a kettlebell in your right hand.
Stand with your feet about shoulder-width apart. Hold a kettlebell in your right hand with an overhand grip (palm facing towards the back) and your arm close to the side of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the kettlebell hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the weight straight up toward your waist. Feel the lift from your lats and traps.
Lift the kettlebell straight up toward your waist. Keep your arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the weight slowly to the starting position
Lower the weight slowly to the starting position. Inhale during this movement. Hold the kettlebell in your right hand with an overhand grip (palm facing towards the back) and your arm close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor .Let the bar hang down and you feel the stretch in the lats. Repeat as required.
Step 4
Bend over, holding a kettlebell in your left hand.
Stand with your feet about shoulder-width apart. Hold a kettlebell in your left hand with an overhand grip (palm facing towards the back) and your arm close to the side of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the kettlebell hang down and you feel the stretch in the lats. This is the starting position.
Step 5
Lift the weight straight up toward your waist. Feel the lift from your lats and traps.
Lift the kettlebell straight up toward your waist. Keep your arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 6
Lower the weight slowly to the starting position
Lower the weight slowly to the starting position. Inhale during this movement. Hold the kettlebell in your left hand with an overhand grip (palm facing towards the back) and your arm close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor .Let the bar hang down and you feel the stretch in the lats. Repeat as required.