Exercise library / Middle back
Alternating Kettlebell Row
- Main muscles
- Middle back
- Also works
- Biceps, Lats
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Isolation · Pull
How to do it
- 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.
Quick answers
- What muscles does the Alternating Kettlebell Row work?
- Mainly the middle back, with help from the biceps, lats.
- What equipment do I need?
- Kettlebell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More middle back exercises
- Alternating Renegade Row
- One-Arm Kettlebell Row
- Two-Arm Kettlebell Row
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
Exercise descriptions: free-exercise-db, public domain.