How to do a Kettlebell Alternating Row

Authored by Fitbod

About Kettlebell Alternating Row

Sets Logged
482,039
Popularity Rank
158th
Difficulty
Beginner
Back Strength
82 mSCORE 21st
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Kettlebell Alternating Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. This is a great exercise for building muscle mass and strength.

  1. Stand with your feet shoulder-width apart and a slight bend in your knees. Grasp a kettlebell in each hand and position them on your sides with your palms facing you.
  2. Hinge at your hips to fold your torso forwards. Position the kettlebells directly beneath your shoulders.
  3. Engage the muscles in your back to raise one of the kettlebells. Focus on driving your elbow back rather than raising the kettlebell.
  4. Hold this position for a moment at the top of the movement.
  5. Slowly allow the kettlebell to descend back toward the starting position while maintaining tension in your upper back.
  6. Alternate sides and repeat.
  7. Maintain good posture by keeping your core engaged for stability and your back straight.
  8. You should feel this exercise in your back.

Common Mistakes

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

  • Back Flat

    Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight