Alternating Kettlebell Row
A bent over row done one arm at a time with kettlebells on the floor, which challenges the back to stabilize while the other side rests. It suits lifters comfortable with basic hinge positions.
- Primary musclesBack
- Secondary musclesBiceps
- EquipmentKettlebell
- LevelIntermediate · isolation
How to do the alternating kettlebell row
- Place two kettlebells in front of your feet and set up with a slight bend in your knees.
- Hinge forward at the hips, pushing your hips back, and grab both handles.
- Pull one kettlebell up toward your ribs while keeping the other arm holding its kettlebell steady on the floor.
- Squeeze your shoulder blade back at the top of the pull before lowering the kettlebell under control.
- Repeat with the other arm, alternating sides for the rest of your set.
Original library instructions (3 steps)
- 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.
Common mistakes
- Rounding the lower back during the hinge; keep a flat back and push the hips back instead.
- Twisting the torso as you row, which takes work away from the back; keep the hips and shoulders square.
- Yanking the kettlebell up with the shoulder rather than pulling with the elbow driving back.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps per arm, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your head in a neutral line with your spine rather than craning it up to look forward.
- Brace your core to keep the torso still while one arm works and the other holds its kettlebell.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the alternating kettlebell row good for beginners?
It suits lifters who already feel comfortable hinging at the hips with a flat back, since holding that position while rowing one arm at a time takes some core control.
What muscles does the alternating kettlebell row work?
It mainly works the back, with the biceps helping to bend the elbow as you pull each kettlebell toward your ribs.
