Kettlebell Bent Over Row

The kettlebell bent over row trains the lats and mid-back one side at a time from a hinged position. What distinguishes it from the dumbbell version is where the weight sits: a kettlebell's mass hangs below and slightly behind the hand rather than in line with it, which pulls the shoulder into a deeper stretch at the bottom and asks more of the grip throughout. Alternating arms rather than resting one on a bench keeps the trunk working, because the core has to resist the rotation that an unbalanced load creates on every repetition. The hinge is what makes the exercise safe and effective at the same time. Push the hips back until the torso is close to parallel with the floor, keep the spine flat, and hold that position for the whole set rather than rising as the weight gets heavy.