upper backkettlebell
kettlebell alternating row
kettlebell alternating row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
Step 2. Bend forward at the hips, keeping your back straight and your core engaged.
Step 3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
Step 4. Lower the kettlebell back down to the starting position and repeat with the other arm.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.