Alternating Kettlebell Row

A intermediate strength exercise for the upper back, done with a kettlebell.

Alternating Kettlebell Row: finishing position

Main muscles: Upper back
Also works: Biceps and Lats
Equipment: Kettlebell
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Alternating Kettlebell Row

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Alternating Kettlebell Row

Questions

What muscles does the Alternating Kettlebell Row work?

Mainly the upper back, with the biceps and lats helping.

Is the Alternating Kettlebell Row good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Alternating Kettlebell Row?

Good alternatives that train the upper back: Kettlebell Sumo High Pull, One-Arm Kettlebell Row, Two-Arm Kettlebell Row or Alternating Renegade Row.

How many sets and reps of the Alternating Kettlebell Row should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).