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Middle Back

Alternating Kettlebell Row

Alternating Kettlebell Row (Start)Alternating Kettlebell Row (End)
LevelIntermediateEquipmentKettlebellMechanicIsolationForcePull

A bent-over row using two kettlebells, pulling one at a time toward the hip.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %
Effort during a set6.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Place two kettlebells on the floor between your feet and hinge forward with a flat back.
  2. 2Grip both handles with your hands and keep your head neutral.

How to perform

  1. 1Brace your core and pull one kettlebell toward your hip.
  2. 2Squeeze your shoulder blade toward your spine at the top.
  3. 3Lower the bell slowly to the floor.
  4. 4Row with the other arm and keep alternating.

Alternatives

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More with Kettlebell

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Stretches for Middle Back

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