Kettlebell Row (Single)
What is this machine?
Kahvakuulan soutu (yksi käsi) on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Selkälihakset.
Liikkeessä työskentelevät myös Hauikset.
The exercise suits a beginner: the range of motion is guided and you can start light.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleSelkälihakset
Secondary musclesHauikset
Equipmentvapaat painot
Movement patternpull
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Twisting the torso open to throw the kettlebell up instead of staying square to the floor. Letting the elbow flare wide, which loads the rear shoulder instead of the mid-back and lats. Rounding the lower back when the bell is on the floor, which strains the spine. Pulling with the biceps only and skipping the shoulder-blade squeeze at the top of the rep.
💪 Where you should feel it: Mainly in the Selkälihakset. The Hauikset assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Seated Cable RowkuntosalilaiteIso-Lateral Rowkuntosalilaite
Cable Row Bar Standing Rowtaljalaite
Cable Single Arm Neutral Grip RowtaljalaiteTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Pull-Upkehonpaino
Bent-Over Rowvapaat painot
Deadliftvapaat painot
T-Bar Rowvapaat painot
Lat Pulldownkuntosalilaite