Kettlebell Bench Single-Arm Row

1. Begin by placing a kettlebell on the floor next to a flat bench.

2. Stand to the side of the bench and place one knee and the same side hand on the bench for support. Keep your back flat and parallel to the floor.

3. Pick up the kettlebell with your free hand, using a neutral grip (palm facing inwards).

4. With a braced core and flat back, lift the kettlebell by drawing your elbow up and back, keeping it close to your body.

5. Squeeze your shoulder blade towards your spine at the top of the movement.

6. Lower the kettlebell back to the starting position with control, allowing it to touch the floor if necessary between repetitions.

7. Perform the desired number of repetitions on one side before switching to the other side.

Remember to engage your core throughout the exercise to support your lower back and avoid any swinging or jerky movements. Adjust the weight of the kettlebell according to your current strength level.

---