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Single Arm Stiff-Legged Flared Bent-Over Row

Exercise Videos

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

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

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Quick Answer

GrindKettlebell Row

Feels Like

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

Main Muscles

Biceps / elbow flexors Lats Rhomboids Traps Rear delt

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

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.

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Joint Actions

Prime Movers

Secondary

Stabilizers

Passive

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More in Kettlebell Row

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Single Arm Bent-Over Row Double Kettlebell Bent-Over Row Single Arm Bent-Over Row with Rotation Double Kettlebell Dead Row Single Arm Dead Row Gorilla Row Kettlebell Row Double Kettlebell Narrow Stance Flared Row Single Arm Narrow Stance Flared Row Double Kettlebell Narrow Stance Tucked Row Single Arm Narrow Stance Tucked Row Renegade Row

Single Arm Stiff-Legged Deadlift Double Kettlebell Stiff-Legged Flared Bent-Over Row