Exercise
Alternating Kettlebell Row
Also known as: alternating KB row, KB alternate bent over row, single arm KB row
Alternating Kettlebell Row is a compound exercise for the middle back. Main target: middle back. Also works: biceps short head and rhomboids. Equipment: kettlebell.
Muscles worked
How to do it
- 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.
- 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.
- Lower the kettlebell in the working arm and repeat with your other arm.
Similar exercises
One-Arm Kettlebell Row
Kettlebell
Middle back
Alternating Renegade Row
Kettlebell
Middle back
Two-Arm Kettlebell Row
Kettlebell
Middle back
Kettlebell Sumo High Pull
Kettlebell
Upper trapsGluteus maximus
Alternatives with other equipment
One-Arm Dumbbell Row
Dumbbell
Middle back
Seated Cable Rows
Cable
Middle back
Inverted Row
Bodyweight
Middle back
T-Bar Row with Handle
Barbell
Middle back
Inverted Row with Straps
Other
Middle back
Leverage High Row
Machine
Middle back
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