Alternating Kettlebell Row

What it is

This pulling movement uses kettlebells to strengthen your middle back muscles. It is an isolation exercise that also engages your biceps and latissimus dorsi. You will build foundational back strength with this intermediate movement.

Technique tips

• Keep your core engaged and your back flat.
• Initiate the pull by retracting your shoulder blade.
• Drive the kettlebell towards your rib cage.
• Control the kettlebell both up and down.
• Avoid excessive torso rotation during the row.
• Maintain a steady gaze forward to keep your neck neutral.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.