Alternating Kettlebell Row
How to do the Alternating Kettlebell Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats
Kettlebells
How to do the Alternating Kettlebell Row
- 1
Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
- 2
Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
- 3
Lower the kettlebell in the working arm and repeat with your other arm.
Log it, see it on your body.
Every Alternating Kettlebell Row set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More mid back exercises
Alternating Kettlebell Row: common questions
What muscles does the Alternating Kettlebell Row work?
The Alternating Kettlebell Row primarily works the Mid Back. It also recruits the Biceps and Lats as supporting muscles.
Is the Alternating Kettlebell Row suitable for beginners?
The Alternating Kettlebell Row is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Alternating Kettlebell Row?
To do the Alternating Kettlebell Row you'll need one or more kettlebells.
Is the Alternating Kettlebell Row a compound or isolation exercise?
The Alternating Kettlebell Row is an isolation exercise, it targets the mid back through a single joint, which makes it useful for focused, targeted work.
How do I do the Alternating Kettlebell Row with correct form?
Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles. Follow the full step-by-step above for the complete movement.
Log your Alternating Kettlebell Row sets, free.
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