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Exercise 0522 · REF Ca76jUE

Kettlebell Alternating Row exercise animation

Kettlebell Alternating Row

Category
Back
Equipment
Kettlebell
Target
Upper Back

Alternating sides on a bent-over row keeps one arm working while the other braces, similar to a dumbbell row but with the kettlebell's offset handle changing the grip feel slightly. It trains the upper back and biceps the same way a standard row does, with the alternating pattern mostly affecting pacing and core demand.

How to Do the Kettlebell Alternating Row

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Lower the kettlebell back down to the starting position and repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.

Muscles Worked

The Kettlebell Alternating Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have kettlebell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Kettlebell Alternating Row work?
The Kettlebell Alternating Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Kettlebell Alternating Row?
The Kettlebell Alternating Row is done with a kettlebell.
What's a good alternative to the Kettlebell Alternating Row?
If you don't have access to a kettlebell, the Back Lever targets the same upper back using body weight instead.