Alternating Kettlebell Row

A unilateral back exercise using kettlebells where you row one arm at a time. Develops back strength and addresses muscular imbalances.

Instructions

1. Stand with two kettlebells on the floor in front of your feet about hip-width apart.
2. Bend your knees slightly and push your hips back as you bend forward to grab both kettlebells by the handles.
3. Maintain a neutral spine position with your core engaged.
4. Pull one kettlebell off the floor while keeping the other in a resting position on the ground.
5. Retract the shoulder blade of the working side as you flex your elbow, drawing the kettlebell toward your stomach or rib cage.
6. Keep your elbow close to your body as you row.
7. Lower the kettlebell back to the floor in a controlled manner.
8. Immediately pull the alternate kettlebell upward. One rep equals one row on each side.
9. Continue alternating sides for all repetitions.

Tips

• Maintain a strong hip hinge position; do not round your lower back.
• Keep the non-working kettlebell resting on the ground for stability.
• Drive the elbow back and up, not out to the side.
• Squeeze your back muscles at the top of each row.
• This exercise helps address strength imbalances between sides.