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Back · Intermediate

Kettlebell Bent over Alternate Twist Row

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

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Exercise overview

Training details

BackLatsUpper BackBicepsCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with your feet hip-width apart and hold a kettlebell in each hand.
  2. 02Bend at the hips and knees to lower your torso to a 45-degree angle, keeping your back straight.
  3. 03Row one kettlebell to your side while twisting your torso slightly.
  4. 04Lower the kettlebell back down and repeat on the opposite side.
  5. 05Alternate sides for the prescribed repetitions.

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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 variationKettlebell Bent Over Row with RotationRelated variationDumbbell Row with Twist

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Alternatives

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

Comparable substituteBand Alternate Low Row with TwistComparable substituteBand Single-Arm Twisting Seated RowComparable substituteSeated Cable RowComparable substituteSingle Arm Dumbbell Row

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