alternating kettlebell row

Description:

The alternating kettlebell row is a unilateral exercise that targets the back, specifically the upper back, lats, and core. It can correct muscle imbalances and enhance coordination by separating your body from right and left. This exercise is great for improving your back while gaining strength in your grip.

How to Perform the Exercise:

• 1. Stand roughly shoulder width apart and hold a kettlebell in each hand
• 2. With your arms extended and palms facing inward, hinge at your hips, keeping a slightl bend in your knees
• 3. Row the kettlebell in your right hand towards your hips by pulling your elbow back, squeezing your shoulder blade, while maintaining a neutral spine
• 4. Continue to alternate between arms while engaging your core and back throughout the whole movement

Body Part Used:

back

Equipment Required:

kettlebell

Primary Muscles Used:

latissimus dorsi, rhomboids, trapezius

Secondary Muscles Used:

biceps, forearms, core, rear deltoids

Alternate Exercises:

single-arm kettlebell row, dumbbell alternating row, kettlebell renegade row, shotgun row

Form Tips:

keep your back in a neutral position, focus on pulling the kettlebell towards your hips instead of towards your shoulders, avoid twisting your torso

Common Mistakes When Performning:

keep your back in a neutral position, keep the movement slow and controlled instead of using momentum, don't twist your torso, letting the kettlebells drop too quickly