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Alternating Kettlebell Row

Mid Back BicepsLats
KettlebellsIntermediatePullIsolation
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Estimated starting range low
33–66 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Place 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.
  2. 2Pull 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.
  3. 3Lower the kettlebell in the working arm and repeat with your other arm.

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Similar lifts

Alternating Renegade Row 38.5–55 lb × 8–12 Bent Over Barbell Row 104.5–149 lb × 8–12 Bent Over One-Arm Long Bar Row 55–88 lb × 8–12 Bent Over Two-Arm Long Bar Row 99–160 lb × 8–12 Bent Over Two-Dumbbell Row 44–66 lb × 8–12 Bent Over Two-Dumbbell Row With Palms In 44–71.5 lb × 8–12
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