Middle BackIntermediate

Alternating Kettlebell Row

Strength movement using Kettlebells.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Middle BackSupporting Biceps, Lats

Movement instructions

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.

Technique guidance

Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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