Alternating Kettlebell Row
Strengthen your back and improve stability with the Alternating Kettlebell Row. A great exercise for building a strong, balanced physique!
The Alternating Kettlebell Row is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: kettlebells.
Required Equipment
Alternating Kettlebell Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Alternating Kettlebell Row Variations and Alternatives
How to do the Alternating Kettlebell Row
Begin by standing with your feet shoulder-width apart, holding a kettlebell in one hand.
Hinge at the hips to push your buttocks back and lean forward, maintaining a slight bend in your knees and keeping your back straight.
Allow the arm with the kettlebell to hang straight down towards the floor, palm facing your body.
Brace your core and row the kettlebell upward by driving your elbow back and squeezing your shoulder blade towards the middle of your back.
Lower the kettlebell back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions before switching to the other arm.
Alternate each arm for each set.
Tips: Keep your chest up and back straight throughout the movement. Avoid rotating your torso; keep the movement in the arm and upper back. Engage your.core for stability during the rowing motion. Select a kettlebell weight that allows.you to perform the exercise with proper form.
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Alternating Kettlebell Row FAQs
What muscles does the Alternating Kettlebell Row work?
The Alternating Kettlebell Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Alternating Kettlebell Row?
Kettlebells.
Is the Alternating Kettlebell Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Kettlebell Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Kettlebell Row variations and alternatives?
Similar exercises include the Alternating Battle-Rope Wave with Kneeling Get, Battle-Rope, Bodyweight Row Good-Morning and Renegade Row.
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