Kettlebell Alternating Row
Description
The kettlebell alternating row holds two KBs in a bent-over position and rows them one at a time in alternating fashion. The alternating pattern keeps constant tension on the back while allowing each side brief recovery. It builds back endurance and core stability.
Muscle Group
Equipment Required
Kettlebell Alternating Row Instructions
- Stand with feet hip-width apart holding a KB in each hand.
- Hinge at the hips until torso is roughly 45 degrees to the floor. Back flat.
- Let both KBs hang with arms extended.
- Row the right KB up while keeping the left hanging.
- Lower the right, then row the left.
- Continue alternating in a smooth rhythm.
- Maintain the hinge position throughout.
- Aim for 10 to 12 reps per side.
Kettlebell Alternating Row Form & Visual
Kettlebell Alternating Row Benefits
- Continuous back tension through alternating pattern
- Extended time under tension
- Builds back endurance
- Core anti-rotation from unilateral pulling
- Easy to set up
- Engaging rowing variation
Kettlebell Alternating Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Core (anti-rotation)
- Erector spinae (isometric)
Kettlebell Alternating Row Variations & Alternatives
- KB One-Arm Row
- KB Two-Arm Row
- KB Renegade Row
- Dumbbell Bent Over Row
- KB Gorilla Row
