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Alternating Kettlebell Row

Alternating Kettlebell Row is an intermediate isolation kettlebell exercise that mainly works your upper back, with help from your biceps and lats.

💪 Upper back🏋️ Kettlebell📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Alternating Kettlebell Row: starting position
Starting position
Alternating Kettlebell Row: end position
End position

How to do the alternating kettlebell row

  1. Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
  2. Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
  3. Lower the kettlebell in the working arm and repeat with your other arm.

Muscles worked

Primary: Upper backSecondary: BicepsSecondary: Lats

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Alternating Kettlebell Row alternatives

Exercises that train the same main muscle, including options with other equipment.

Incline Bench PullBarbell · BeginnerMiddle Back ShrugDumbbell · IntermediateInverted RowBodyweight · BeginnerSeated Cable RowCable · BeginnerLeverage High RowMachine · BeginnerSled RowOther · Beginner

FAQ

What muscles does the alternating kettlebell row work?

It mainly works your upper back; your biceps and lats assist.

How many sets and reps of alternating kettlebell row should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the alternating kettlebell row good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →