Kettlebell Alternating Row
Also known as: alternating kettlebell row
Kettlebell Alternating Row turns an offset kettlebell centre of mass into a thicker, wider upper back — ready for real load and honest reps.
How to do Kettlebell Alternating Row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Lower the kettlebell back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Kettlebell Alternating Row Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. The next bell up is a big jump, so build reps first.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the set crisp and stop when speed drops.
Common Kettlebell Alternating Row Mistakes
Letting the bell bang the forearm on the way in
Guide the handle around the hand rather than flipping it over.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Kettlebell Alternating Row
Swap Kettlebell Alternating Row For
Kettlebell Alternating Row — Frequently Asked Questions
How do you do the Kettlebell Alternating Row?
Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. Bend forward at the hips, keeping your back straight and your core engaged. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Alternating Row work?
The Kettlebell Alternating Row primarily targets the upper back. It is classified as a back exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Alternating Row should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Alternating Row good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Alternating Row?
Try the Band One Arm Standing Low Row, Dumbbell One Arm Bent-over Row or the Cable Rope Crossover Seated Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Kettlebell Alternating Row the same as the alternating kettlebell row?
Yes. The Kettlebell Alternating Row is also commonly called the alternating kettlebell row. Different gyms and training programs label it differently, but "alternating kettlebell row" refer to this same movement.
