Alternating Kettlebell Row

About This Exercise

The Alternating Kettlebell Row is a unilateral back exercise that builds strength and muscle in the upper back and arms while challenging core stability. By working one side at a time, it helps identify and correct muscle imbalances.

1Setup

1. Place two kettlebells of equal weight on the floor, shoulder-width apart. 2. Stand with your feet hip-width apart, toes pointed slightly out. 3. Hinge at your hips, pushing your glutes back and keeping your back straight, until your torso is nearly parallel to the floor. 4. Bend your knees slightly. 5. Grip both kettlebells with a neutral (palms-facing) grip. Your arms should be hanging straight down from your shoulders.

2Execution

1. Brace your core and keep your torso completely still. 2. Pull one kettlebell towards your hip or lower rib cage, leading with your elbow and squeezing your shoulder blade at the top. 3. Pause briefly at the top of the movement. 4. Slowly lower the weight back to the starting position with control (2-3 seconds). 5. Repeat the movement with the opposite arm. Continue alternating for the desired number of reps. Maintain a firm grip on the non-working kettlebell for stability.

Pro Tips

• Keep your neck in line with your spine; don't look forward.
• Initiate the pull by driving your elbow back, not by shrugging your shoulder.
• Squeeze your shoulder blade at the top of the movement for a full contraction.
• Avoid rotating your torso; keep both shoulders level throughout the movement.
• Press the non-working hand firmly into the kettlebell handle to enhance torso stability.