Duration required
Focus Area required
 s rest

3 point row

Key Points:

  • Place hand on the bench and grip the kettlebell with the other hand.
  • With your back straight, pull your elbow back keeping the elbow tucked in.
  • Slowly lower back to the start position and repeat.

Common Mistakes:

  • Bending the back.
  • Using excessive momentum.
  • Elbow being too far out from body.

Where you should 'feel it':

Primary Muscles:
Lats, Traps
Secondary Muscles:
Muscle diagram with the following muscles highlighted Lats, Traps, Biceps

Similar Exercises

Start by leaning forward, placing one hand on the bench. Then with your free hand, pick the kettlebell up from the floor and straighten your back.

Pull your elbow back towards the hip, once your elbow is bent at 90 degrees begin to slowly lower back to the start position. Engage your core throughout to keep a neutral spine. Always perform the movement in a slow and controlled manner. Repeat for the desired amount of repetitions then switch sides.

Avoid rounding your back during or using excessive momentum.

Why use SafeForm?

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