Alternating Kettlebell Row
This pull targets the rhomboids and lats while demanding core stability to resist rotation. The alternating pattern builds unilateral strength and improves shoulder balance.
HOW TO DO IT
- Hinge at the hips with a flat back and grab both kettlebell handles.
- Keep your torso still and pull one kettlebell to your hip.
- Squeeze your shoulder blade back hard at the top of the movement.
- Lower the weight under control until your arm is fully extended.
- Immediately repeat the row with the opposite arm.
COMMON MISTAKES
- Rotating the torso to generate momentum.
- Shrugging the shoulder instead of retracting the blade.
- Letting the lower back round during the hinge.
- Pulling the elbow too wide away from the body.
TIPS
- Imagine tucking the kettlebell into your back pocket.
- Keep your hips square to the floor throughout the set.
- Drive through your heels to maintain a solid base.
SAFETY
- Maintain a neutral spine to avoid shearing forces on the lumbar discs.
VARIATIONS
- Alternating Kettlebell Renegade Row
- Single-Arm Kettlebell Row
- Bent-Over Barbell Row
- Chest-Supported Dumbbell Row
- Seated Cable Row
DETAILS
- Muscles
- RhomboidsBack
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
VARIANT
Laterality: alternating
SIMILAR EXERCISES
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