Back / Intermediate / Isolation (single joint)

Alternating Kettlebell Row

A kettlebell isolation exercise for the upper back, with the biceps, lats and forearms assisting.

At a glance

Primary

Upper back (rhomboids, mid/lower traps)

Secondary

Biceps, Lats, Forearms & grip

Equipment

Kettlebell

Movement pattern

Row, Shoulder-blade squeeze

Level

Intermediate

Type

Back, Isolation (single joint), One side at a time

How to do it

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

Common mistakes

• ✗ Rounding over the bells.

  Why it hurts: The lower back flexes while holding the load.

  ✓ Instead: Hinge with a flat back, or support one hand on a bench.

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