Back · Kettlebell
Kettlebell Bent Over Alternate Twist Row
How to do the kettlebell bent over alternate twist 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 at the hips with a kettlebell in each hand hanging toward the floor and your back flat. Row one kettlebell up toward your hip while rotating your torso slightly toward that side, then lower and repeat on the other side. Alternate sides while keeping your hips square and core braced.
- 1Feel your lats and upper back pull each kettlebell toward your hip
- 2Rotate slightly through your torso as you row and feel your obliques engage
- 3Squeeze your shoulder blade at the top of each pull
Common mistakes
- Avoid rounding your back; hinge at the hips and keep your spine neutral
- Don't over-rotate or let your hips twist; control the movement
- Avoid yanking with your arm; initiate the pull from your back
Muscles worked
The kettlebell bent over alternate twist row mainly works the lats and mid traps, with the biceps, lower back, obliques, forearms, lower abs, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Lower BackSupport
- ObliquesSupport
- ForearmsSupport
- Lower AbsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the kettlebell bent over alternate twist 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.