Skip to main content
LEARN
Encyclopedia
PrevNext
Single-ArmKettlebell RowStance RowGrind

Single Arm Split Stance Tucked Row

Exercise Videos

Supported Bent-Over Row With Two Kettlebells | One Supports, One Rows

Members watch this video without ads. Become a member

Advanced Double Kettlebell Combo: Flared Row, Renegade Row, Swingclean, Overhead Squat

Members watch this video without ads. Become a member

Quick Answer
GrindKettlebell Row
Feels Like

A steady strength rep: set starting position (split stance), then row (pull), and control the lower (return).

Main Muscles
Biceps / elbow flexorsLatsRhomboidsTrapsRear delt

Adjusting the dials updates the Muscle target & Joint actions below.

Exercise Execution (3 steps)

Setup
Execution
Return
Muscle targetas performed — open Program to explore
Biceps BrachiiPrime
BrachialisPrime
Deltoid (Posterior)Prime
Latissimus DorsiPrime
Rhomboid MajorPrime
Rhomboid MinorPrime
Teres MajorPrime
Trapezius (Middle)Prime
Brachioradialis2nd
Pectoralis Major (Sternal)2nd
Pectoralis Minor2nd
Pronator Teres2nd
Serratus Anterior2nd
Trapezius (Lower)2nd
Triceps Brachii2nd
Stabilizers — held, not moved
AnconeusBiceps Femoris (Long Head)Biceps Femoris (Short Head)CoracobrachialisDeltoid (Anterior)Dorsal Interossei (Hand)External ObliqueFlexor Digiti Minimi Brevis (Hand)Flexor Digitorum ProfundusFlexor Digitorum SuperficialisGastrocnemiusGracilisIliacusIliocostalisInfraspinatusInternal ObliqueInterspinalesIntertransversariiLongissimusLumbricals (Hand)MultifidusPalmar InterosseiPectineusPectoralis Major (Clavicular)PlantarisPopliteusPsoas MajorQuadratus LumborumRectus FemorisRotatoresSartoriusSemimembranosusSemispinalis ThoracisSemitendinosusSpinalisSubscapularisSupraspinatusTensor Fasciae LataeTeres MinorTransversus Abdominis
Joint actions — updates with your dials
Elbow FlexionScapular RetractionShoulder ExtensionScapular DepressionElbow ExtensionFinger FlexionHip FlexionKnee FlexionScapular ProtractionShoulder FlexionSpine ExtensionSpine Lateral Flexion RightSpine Rotation Right

Common Mistakes

6

Some mistakes depend on how the exercise is being trained. A cue may apply to the default execution, a tempo variation, a specific return style, or a coaching focus rather than every rep.

Not sure your Split Stance Tucked Row is right? Get your form checked.

Free coaching reviews on a registered account are not guaranteed — a reply can take days, if we reply, and the community may answer too. Paid coaching (Gold and up) is a guaranteed reply within 24 hours on working days.

Sign up free — get my form checked →

Log a personal best

Quick-log a single result for Split Stance Tucked Row (1RM, max reps, or time). PBs are detected automatically when you beat your previous score.

See your PBs
Your Split Stance Tucked RowExample
40 repsWeek 150 repsWeek 360 repsWeek 565 repsWeek 7EXAMPLE

Log a workout with Split Stance Tucked Row in it and this fills in by itself: your reps, your bells, session by session.

See what logging shows you →

Reps Per Minute

8
Low
24
Medium
40
High

Where this is covered

Every place we teach the split stance tucked row — videos, course lessons, books and workouts.

Workouts that use it

2

FREE: anyone can watch (members watch ad-free) · 200 XP: unlock once with XP · MEMBERS: included in membership · Prices: buy once or included in membership

Joint Actions

Prime Movers

Secondary

Stabilizers

Passive

Tap a joint action to see involved muscles

More in Kettlebell Row

View all in Kettlebell Row →
Single Arm Bent-Over RowDouble Kettlebell Bent-Over RowSingle Arm Bent-Over Row with RotationDouble Kettlebell Dead RowSingle Arm Dead RowGorilla RowKettlebell RowDouble Kettlebell Narrow Stance Flared RowSingle Arm Narrow Stance Flared RowDouble Kettlebell Narrow Stance Tucked RowSingle Arm Narrow Stance Tucked RowRenegade Row
Share
Double Kettlebell Split Stance PressSportstyle Clean