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Upper back · Kettlebell · Intermediate

How to do Kettlebell Alternating Row

The kettlebell alternating row is a compound exercise targeting the upper back, performed by alternating rowing movements with kettlebells while maintaining a bent-over position.

Kettlebell Alternating Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Kettlebell
Level
Intermediate
Category
Back

How to do Kettlebell Alternating Row, step by step

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Lower the kettlebell back down to the starting position and repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.

Station taken, or training at home? Alternatives to Kettlebell Alternating Row →

Muscles worked

Kettlebell Alternating Row works your upper back as the main mover, with help from your biceps and forearms.

Track Kettlebell Alternating Row in SPLYT

Kettlebell Alternating Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More upper back exercises

All 91 upper back exercises →

More with a kettlebell

Every kettlebell exercise → · The full exercise library →