"This exercise targets the upper traps, rhomboids, lats, and biceps," Cervantes says — aka your back and arms. Working unilaterally (one side at a time) means "you have to brace your core to stabilize your body," Cervantes says, "so you're not only gaining back strength but you are getting a serious core workout as well."
- Start standing with your feet staggered, with your right foot forward and your left foot about two feet behind. Keep your feet about hip-width apart (not in line with each other) so you have room to balance.
- Hinge forward so your right arm is resting on your right thigh, your back is straight, and your core is engaged. Hold a kettlebell in your left hand, and extend your arm toward the floor, so the kettlebell is hanging next to your right shin. This is the starting position.
- Draw your left elbow up toward the ceiling, keeping your arm close to your body to row the kettlebell up to your left hip. Think about pulling your left hand to your left back pocket. Squeeze your upper back at the top, and think about pulling your left shoulder blade in toward your spine.
- Slowly lower the kettlebell to return to the starting position without rotating your shoulders. That's one rep.
- Do eight reps, then repeat on the opposite side.
