Chainsaw Row
The chainsaw row is a one-arm kettlebell row done from a split stance, with the bell returning to the floor between reps. The pause on the floor means you can't use momentum, so you have to pull each rep from a standstill. It mainly builds the lats and the muscles between your shoulder blades, and it suits beginners and experienced lifters who want a simple, honest back exercise.
Muscles worked
The Chainsaw Row mainly works your lats and rhomboids, with your biceps and abs helping.
Setting up
- Place a kettlebell on the floor and stand with a split stance, one foot forward and one back, about a stride apart. Set the bell just inside your front foot, so it is easy to reach without twisting.
- Choose a light to moderate bell for your first sessions, such as 8-12 kg, so you can focus on a smooth pull and a flat back.
- Hinge forward at the hips with a soft bend in the front knee until your torso is low, close to a 45-degree angle or a little flatter. Rest your free hand on your front thigh for support.
- Reach down with the hand on the same side as your back leg and take the handle. Brace your abs as if you were about to be nudged in the stomach, and keep your neck in line with your spine.
How to do the Chainsaw Row
- Start with your arm hanging straight down, the bell resting on the floor, your back flat and your abs braced.
- Pull your shoulder blade gently back and down to take the slack out of your arm before the bell leaves the floor.
- Drive your elbow up and back towards your hip, as if starting a chainsaw, so the bell travels in a smooth line beside your ribs.
- Keep your torso low and still, and squeeze your shoulder blade towards your spine at the top for a moment.
- Lower the bell under control until it rests on the floor, without letting your shoulder round forward or your back fold.
- Pause for about a second with the bell down, reset your brace, then start the next rep. Finish all reps on one side, then swap arms and legs.
Form tips
- Lead with your elbow, not your hand. Think of pulling your elbow to your back pocket, which keeps the work in your lats rather than your arm.
- Pull the bell towards your hip, not your chest. A path along your side lets the lats do more of the work.
- Use the floor pause properly. Let the bell settle, re-brace your abs and set your shoulder blade before every rep.
- Keep your hips and shoulders square to the floor. If your chest turns up to the ceiling, the bell is too heavy.
- Squeeze for a beat at the top. You should feel your lat under your armpit and the muscles between your shoulder blades working.
Common mistakes
Standing up as you pull
Hold your torso at the same angle for the whole rep. If your chest rises to help the bell up, drop to a lighter kettlebell and keep your hips hinged back.
Rounding the back
Brace your abs, keep your chest proud and look at a spot on the floor a little ahead of your front foot. Raise your hand higher on your thigh if you can't hold a flat back.
Yanking the bell off the floor
Take the slack out of your arm first, then pull firmly and smoothly. Fast is fine, but jerking means you are using momentum instead of your lats.
Twisting to lift the bell higher
Keep your shoulders level and stop the rep when your elbow passes your ribs. A slightly shorter range with a still torso is better than a twisted pull.
Sets and reps
| Build strength | 4-5 sets of 5-6 reps per arm with a heavy bell, resting 2 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps per arm, resting 60-90 seconds. Choose a weight that leaves 1-2 reps in reserve. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps per arm with a moderate bell, resting 45-60 seconds. Pair it with a lower-body or pressing exercise in a circuit. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Chainsaw Row alternatives
Machine taken, or want some variety? These work the same main muscles.
Chainsaw Row FAQs
What muscles does the chainsaw row work?
It mainly works your lats and rhomboids, the muscles of your upper back that pull your elbow and shoulder blade back. Your biceps help to bend the elbow, and your abs work to keep your torso steady in the low position.
What weight should I use for a kettlebell chainsaw row?
Pick a weight you can lift for all your reps with a flat back and a still torso, and where the last rep is hard but still clean. Many beginners start with 8-12 kg and increase in small steps once all sets feel controlled.
How is the chainsaw row different from a normal one-arm row?
The bell returns to the floor and pauses between reps, so every rep starts from a dead stop with no swing or bounce. The split stance and low torso also make it easier to hold a steady position while you pull.
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