How to do the Kettlebell Alternating Row
Kettlebell Alternating Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Kettlebell Alternating Row demonstration · © GymiaFit
Kettlebell Alternating Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Kettlebell Alternating Row step by step
- 1Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
- 2Bend forward at the hips, keeping your back straight and your core engaged.
- 3Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- 4Lower the kettlebell back down to the starting position and repeat with the other arm.
- 5Continue alternating arms for the desired number of repetitions.
Kettlebell Alternating Row — questions
What muscles does the Kettlebell Alternating Row work?
The Kettlebell Alternating Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Kettlebell Alternating Row?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Alternating Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Alternating Row?
Kettlebell Alternating Renegade Row, Kettlebell One Arm Row, Kettlebell Two Arm Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Alternating Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.