Alternating Kettlebell Row
Alternating Kettlebell Row is a strength – alternating horizontal pull exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength – alternating horizontal pull
Exercise technique
- Position
Place two kettlebells in front of your feet.
- Hinge
Bend your knees slightly and push your hips back.
- Grip
Grasp both handles and maintain natural spinal alignment.
- One arm
Pull one kettlebell toward the side of your ribs.
- Support
Hold the other handle while keeping your chest parallel to the floor.
- Lower
Bring the working weight down slowly.
- Switch
Once the first weight is still, drive the other elbow backward.
Key technique points
- Maintain your hip angle across repetitions.
- Do not hit the weights together.
- Finish one pull before beginning the other.
- Keep your shoulders parallel to the floor.
- Pull your elbow beside your torso.
- Grip both handles firmly.
Common mistakes
Rotating during the pull
Do not turn your chest sideways as one side rises.
Lifting the torso
Do not add hip extension to every elbow pull.
Switching quickly
Do not swing the other kettlebell before finishing the controlled descent.
Releasing the supporting handle
Do not loosen the other grip you use for balance.
Rounding the lower back
Do not let your back collapse as your arms extend in the hinge.
Pulling toward the shoulder
Do not bring the weight toward your ear instead of your ribs.
Frequently asked questions
Alternating Kettlebell Row: why is “Rotating during the pull” a mistake?
Do not turn your chest sideways as one side rises.
Alternating Kettlebell Row: why is “Lifting the torso” a mistake?
Do not add hip extension to every elbow pull.
Alternating Kettlebell Row: why is “Switching quickly” a mistake?
Do not swing the other kettlebell before finishing the controlled descent.
Alternating Kettlebell Row: why is “Releasing the supporting handle” a mistake?
Do not loosen the other grip you use for balance.
Alternating Kettlebell Row: why is “Rounding the lower back” a mistake?
Do not let your back collapse as your arms extend in the hinge.
Alternating Kettlebell Row: why is “Pulling toward the shoulder” a mistake?
Do not bring the weight toward your ear instead of your ribs.
What should I focus on when doing Alternating Kettlebell Row?
Maintain your hip angle across repetitions. Do not hit the weights together. Finish one pull before beginning the other. Keep your shoulders parallel to the floor. Pull your elbow beside your torso. Grip both handles firmly.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Renegade Row
- Bent Over One-Arm Long Bar Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.