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Back · Intermediate

Kettlebell Alternating Row

Horizontal pulling drill that develops back strength and scapular control using a kettlebell, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

BackBicepsCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand over two kettlebells, hinge with a neutral spine, and grip one bell in each hand.
  2. 02Brace the trunk and keep both shoulders square to the floor.
  3. 03Row one kettlebell toward the hip while the other arm remains long and active.
  4. 04Lower the first bell under control, then row the opposite bell without twisting the torso.
  5. 05Continue alternating sides while maintaining the same hinge and shoulder position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDual Kettlebell Bent Over RowRelated variationKettlebell Two Arm Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteInverted RowComparable substituteDumbbell Renegade RowComparable substituteDumbbell Bent-Over RowComparable substituteBand Lateral Scapular RetractionComparable substituteCable Chest Supported RowComparable substituteSeated Cable Row

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