Alternating Kettlebell Bent-Over Row Twist
Strengthen your back and core with the Alternating Kettlebell Bent-Over Row Twist! Row & twist for a full-body burn.
The Alternating Kettlebell Bent-Over Row Twist is a compound exercise that mainly works the back, with help from the traps and core. You'll need: kettlebells.
Required Equipment
Alternating Kettlebell Bent-Over Row Twist Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Obliques
Alternating Kettlebell Bent-Over Row Twist Variations and Alternatives
How to do the Alternating Kettlebell Bent-Over Row Twist
Stand with feet shoulder-width apart and hold a kettlebell in each hand with an overhand grip.
Hinge at the hips to bend over until your torso is almost parallel to the ground, keeping your back straight and knees slightly bent.
Let the kettlebells hang down at arm's length.
Brace your core and pull one kettlebell towards your waist, twisting slightly to that side as you row.
Keep your elbow close to your body and squeeze your shoulder blade towards your spine at the top of the movement.
Lower the kettlebell back down to the starting position.
Alternate sides and perform the same motion with the other arm.
Continue alternating for the desired number of repetitions.
Ensure that your movements are controlled and that you maintain a strong core throughout the exercise to protect your lower back. Adjust the weight of the kettlebells according to your fitness level.
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Alternating Kettlebell Bent-Over Row Twist FAQs
What muscles does the Alternating Kettlebell Bent-Over Row Twist work?
The Alternating Kettlebell Bent-Over Row Twist mainly works the back, with help from the traps and core. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Alternating Kettlebell Bent-Over Row Twist?
Kettlebells.
Is the Alternating Kettlebell Bent-Over Row Twist 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 Bent-Over Row Twist go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Kettlebell Bent-Over Row Twist variations and alternatives?
Similar exercises include the Alternating Battle-Rope Wave with Kneeling Get, Dumbbell Bent-Over Twisting Row, Dumbbell Russian-Twist Boat Row and Dumbbell Split-Stance Bent-Over Row.
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