Alternating Kettlebell Row

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.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats
Equipment	kettlebell
Difficulty	intermediate
Type	isolation

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Middle Back Shrug Dumbbell

Easier than the Alternating Kettlebell Row

Same movement pattern, lower entry difficulty — work up from here.

Lying Cambered Barbell Row beginner · Barbell Incline Bench Pull beginner · Barbell Bent Over Barbell Row beginner · Barbell

Harder than the Alternating Kettlebell Row

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Alternating Kettlebell Row with

Opposing chest work — alternate sets without extra rest.

Leg-Over Floor Press chest One-Arm Kettlebell Floor Press chest Alternating Floor Press chest Extended Range One-Arm Kettlebell Floor Press chest

Common questions

What muscles does the Alternating Kettlebell Row work?

The Alternating Kettlebell Row primarily works the mid back, with the biceps and lats as secondary movers. Lying Cambered Barbell Row, Incline Bench Pull, and Alternating Renegade Row train the same muscle, across 8 equipment types.

What equipment do you need for the Alternating Kettlebell Row?

Kettlebells. Without kettlebells, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Alternating Kettlebell Row suitable for beginners?

It is rated intermediate. Start with Lying Cambered Barbell Row, Incline Bench Pull, and Bent Over Barbell Row and work up.

Where should the Alternating Kettlebell Row go in a workout?

Late — the Alternating Kettlebell Row is isolation work, so it follows your compounds. Supersetting it with Leg-Over Floor Press and One-Arm Kettlebell Floor Press cuts session time without extra rest.

Similar exercises

Lying Cambered Barbell Row Barbell Incline Bench Pull Barbell Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Bent Over Two-Arm Long Bar Row Barbell