Kettlebell Alternating Row

Kettlebell Alternating Row

The Kettlebell Alternating Row is a compound exercise that primarily targets the muscles of your upper back, including the rhomboids, latissimus dorsi, and trapezius. It also engages the biceps, rear deltoids, and core muscles for stability. This exercise is an excellent choice for individuals looking to improve their posture, strengthen their back, and enhance overall upper body strength. To perform the Kettlebell Alternating Row, you'll need a kettlebell and a flat, stable surface. Begin by standing with your feet shoulder-width apart, holding the kettlebell in your right hand with a neutral grip (palm facing your body). Bend your knees slightly and hinge forward at the hips, ensuring that your back remains straight and your core is engaged. Next, exhale as you pull the kettlebell up towards your right hip, focusing on retracting your shoulder blade and squeezing your back muscles. Pause for a moment at the top of the movement, feeling the contraction in your upper back. Then, slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement. Repeat the same motion on the left side, alternating between right and left with each repetition. Aim for a controlled and smooth tempo, emphasizing proper form over the amount of weight you lift. Start with a weight that challenges you but still allows you to maintain proper technique. As you become more proficient, gradually increase the weight while maintaining proper form to continued progress. Incorporating the Kettlebell Alternating Row into your workout routine will contribute to a strong and stable upper body. Remember to warm up adequately before any exercise session and consult a fitness professional if you have any concerns or injuries that may affect your ability to perform this exercise effectively.


  • Stand tall with your feet hip-width apart, holding a kettlebell in your right hand.
  • Bend your knees slightly and hinge forward at the hips, keeping your back flat and core engaged.
  • Let your right arm hang down with the kettlebell, while your left arm is extended straight down.
  • Lift the kettlebell up towards your torso by retracting your shoulder blade, keeping your elbow close to your side.
  • Pause briefly at the top of the movement, squeezing your back muscles.
  • Slowly lower the kettlebell back down to the starting position and repeat the movement with your left hand.
  • Complete the desired number of repetitions on each side.
  • Maintain a controlled and smooth motion throughout the exercise, avoiding any jerking or swinging.

Tips & Tricks

  • Focus on maintaining a strong and stable core throughout the movement.
  • Keep your back straight and avoid rounding your shoulders or upper back.
  • Squeeze your shoulder blades together at the top of each repetition to engage the upper back muscles.
  • Engage your lats and biceps to pull the kettlebell towards your ribcage.
  • Control the movement throughout the exercise, avoiding any excessive swinging or jerking motions.
  • Keep your neck in a neutral position, avoiding any strain or tension.
  • Start with a lighter weight kettlebell and gradually increase the load as you become more comfortable with the exercise.
  • Remember to breathe properly throughout the movement, exhaling as you pull the kettlebell up and inhaling as you lower it down.
  • Incorporate variation in your training routine by alternating between single-arm rows and double-arm rows.
  • Ensure that your feet are planted firmly on the ground to maintain stability and balance.


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