Kettlebell Alternating Row

Kettlebell Alternating Row


This exercise involves holding a kettlebell in one hand and rowing it up towards the chest while keeping the other arm extended. The movement is then repeated on the other side, alternating between left and right. This exercise targets the back muscles, particularly the lats and rhomboids.

Muscle Group

Equipment Required

Kettlebell Alternating Row Instructions

  1. Stand with your feet shoulder-width apart and hold a kettlebell in your right hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Bring the kettlebell up towards your chest, keeping your elbow close to your body.
  4. Lower the kettlebell back down to the starting position.
  5. Switch the kettlebell to your left hand and repeat the exercise.
  6. Continue alternating between your right and left hands for the desired number of repetitions.

Kettlebell Alternating Row Form & Visual

Kettlebell Alternating Row

Kettlebell Alternating Row Benefits

  • Targets multiple muscle groups including the back, shoulders, and biceps
  • Improves posture and strengthens the upper body
  • Increases grip strength and stability
  • Can be modified for different fitness levels and goals
  • Provides a cardiovascular workout when performed at a high intensity

Kettlebell Alternating Row Muscles Worked

  • Trapezius
  • Rhomboids
  • Latissimus dorsi
  • Biceps
  • Forearms

Kettlebell Alternating Row Variations & Alternatives