Kettlebell Alternating Row alternatives
The best alternative to the Kettlebell Alternating Row is the Seated Cable Row: the cable keeps tension on the muscle through the whole rep, including the end where free weights go slack. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
The Kettlebell Alternating Row is a row: pulling toward the torso with the shoulder blades squeezing back, which builds the mid and upper back. Every swap below keeps that movement and the same main muscle, so it can take the Kettlebell Alternating Row’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Kettlebell Alternating Row alternatives with dumbbells
Dumbbell Bent Over Row
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
Dumbbell Incline Row
Needs only a pair of dumbbells, and each side has to pull its own weight. Here, the incline angle moves more of the work to the upper chest and front shoulders.
Kettlebell Alternating Row alternatives with your bodyweight
Inverted Row
Needs nothing but a bar and your bodyweight; make it harder with a slower lowering or a pause.
Kettlebell Alternating Row alternatives on a cable machine
Seated Cable Row
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Cable Upper Row
On the cable stack, so the weight changes in small steps and the tension never drops off.
Kettlebell Alternating Row alternatives on a machine
Lever T Bar Row
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
Lever Seated Row
A guided machine version: easy to learn, easy to load, and safe to take to failure. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Kettlebell Alternating Row alternatives with a barbell
Barbell Bent Over Row
Both hands share one bar, so you can load the most weight and add it in small jumps.
Barbell Pendlay Row
A barbell version you can load heavy and track week to week.
Kettlebell Alternating Row alternatives on a Smith machine
Smith One Arm Row
The bar runs on rails, so you can load it heavy and stop anywhere without a spotter.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Kettlebell Alternating Row. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Kettlebell Alternating Row, step by step →
Questions
What is the best alternative to the Kettlebell Alternating Row?
The Seated Cable Row is the closest swap: it’s the same row and trains the same upper back. The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
What can I do instead of the Kettlebell Alternating Row at home?
Inverted Row, Dumbbell Bent Over Row and Dumbbell Incline Row all work with little or no equipment and keep the same movement: pulling toward the torso with the shoulder blades squeezing back, which builds the mid and upper back.
What muscles should a Kettlebell Alternating Row alternative work?
The Kettlebell Alternating Row works your upper back, biceps and forearms. A good substitute keeps the movement the same, pulling toward the torso with the shoulder blades squeezing back, which builds the mid and upper back, so the same muscles do the work even if the equipment changes.
Can I replace the Kettlebell Alternating Row completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Kettlebell Alternating Row. Switching back and forth every session makes progress harder to see.
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.