Back · Kettlebell
Kettlebell Alternating Row
How to do the kettlebell alternating row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Hinge forward at the hips with a flat back, holding a kettlebell in each hand hanging at arm's length. Row one bell toward your torso by squeezing your shoulder blade, lower it under control, then row the other side. Alternate while keeping your torso steady.
- 1Lats and mid-back pulling the bell to your ribs
- 2A flat, braced back held throughout the hinge
- 3Shoulder blade squeezing in at the top of each pull
Common mistakes
- Shrugging your shoulder or flaring the elbow wide
- Rounding your back or standing up as you row
- Using momentum instead of controlling both phases
Muscles worked
The kettlebell alternating row mainly works the lats and mid traps, with the biceps, forearms, lower back, upper abs, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the kettlebell alternating row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.