Alternating Kettlebell Row

A unilateral rowing exercise that targets the middle back while challenging core stability. Excellent for addressing muscle imbalances and building functional pulling strength.

rhomboidstrapezius middlebiceps brachii short headbiceps brachii long headlatissimus dorsi

Category: strength
Level: intermediate
Force: pull
Mechanic: isolation
Equipment: kettlebell

Instructions

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.

Tips

Retract shoulder blade fully before pulling
Keep hips square and avoid rotating
Drive elbow back toward hip
Maintain neutral spine throughout movement

Common mistakes

Rotating hips with each row
Using momentum instead of controlled movement
Pulling kettlebell straight up instead of back toward hip

Safety

Avoid if you have lower back issues. Keep core engaged to protect spine and maintain proper hip hinge position throughout the movement.

Variations

One-Arm Dumbbell Row
Bent Over Two-Dumbbell Row With Palms In
Single Arm Dumbbell Chest Press
Dumbbell Incline Row
Reverse Grip Bent-Over Rows