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Alternating Kettlebell Row

Mid backKettlebellIntermediateIsolation
Alternating Kettlebell Row — start position
Start
Alternating Kettlebell Row — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryBiceps, Lats

How to do it

  1. 01

    Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.

  2. 02

    Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.

  3. 03

    Lower the kettlebell in the working arm and repeat with your other arm.

In the app

Alternating Kettlebell Row appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With cable
With kettlebell

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