Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
Starting position
End position
How to Do Alternating Kettlebell Row
- 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.
- 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.
- Lower the kettlebell in the working arm and repeat with your other arm.
Muscles Worked
Alternatives to Alternating Kettlebell Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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2
Two-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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3
Alternating Renegade Row
An advanced compound strength exercise that works the upper back, using a kettlebell.
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4
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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5
Bodyweight Mid Row
An intermediate compound strength exercise that works the upper back.
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6
Lying T-Bar Row
An intermediate compound strength exercise that works the upper back, using a machine.
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7
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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8
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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9
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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10
Bent Over Two-Dumbbell Row With Palms In
A beginner compound strength exercise that works the upper back, using dumbbells.
Frequently Asked Questions
What muscles do alternating kettlebell row work?
Alternating Kettlebell Row primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for alternating kettlebell row?
Alternating Kettlebell Row uses kettlebell.
Alternating Kettlebell Row: is it suitable for beginners?
Alternating Kettlebell Row is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of alternating kettlebell row?
One-Arm Kettlebell Row, Two-Arm Kettlebell Row, Alternating Renegade Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my alternating kettlebell row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; alternating kettlebell row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Alternating Kettlebell Row with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.