10 Best Alternating Kettlebell Row Alternatives for Home & Gym

The Alternating Kettlebell Row is done standing with a kettlebell. Ranked closest by our scoring: the Bent Over One-arm Long Bar Row, the Bent Over Two-arm Long Bar Row and the T-bar Row With Handle. Two harder versions, the Alternating Renegade Row and the Kettlebell Double Alternating Hang Clean, are listed below as progressions rather than swaps.

Alternating Kettlebell Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Alternating Kettlebell Row

The steps for the Alternating Kettlebell Row itself, so you can judge how close each substitute below really is.

Middle Back, with biceps, lats · Kettlebell · Intermediate · Compound

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

The 10 Best Alternating Kettlebell Row Alternatives

10 substitutes, ranked by how closely each one matches the Alternating Kettlebell Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Bent Over One-arm Long Bar Row

    1. Bent Over One-arm Long Bar Row

    93% match

    Middle Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the middle back.

    • Barbell
    How to perform it
    1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
    2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
    3. Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
    4. Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
    5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
    6. Repeat for the recommended amount of repetitions and switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: middle back, the same as the Alternating Kettlebell Row
    • Equipment: free weights, the same as the Alternating Kettlebell Row
    • Body position: standing, the same as the Alternating Kettlebell Row
  4. Two-arm Kettlebell Row

    4. Two-arm Kettlebell Row

    92% match

    Middle Back · Intermediate · Compound

    It uses the same equipment and still works the middle back.

    • Kettlebell
    How to perform it
    1. Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
    2. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Alternating Kettlebell Row
    • Equipment: free weights, the same as the Alternating Kettlebell Row
    • Body position: standing, the same as the Alternating Kettlebell Row
  5. Bent Over Two-dumbbell Row

    5. Bent Over Two-dumbbell Row

    92% match

    Middle Back · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the middle back.

    • Dumbbell
    How to perform it
    1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
    3. Slowly lower the weight again to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Alternating Kettlebell Row
    • Equipment: free weights, the same as the Alternating Kettlebell Row
    • Body position: standing, the same as the Alternating Kettlebell Row
  7. Alternating Renegade Row

    Progression

    7. Alternating Renegade Row

    89% match

    Middle Back · Advanced · Compound

    Pick this when you want a harder version that still works the middle back.

    • Kettlebell
    How to perform it
    1. Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
    2. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
    3. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: middle back, the same as the Alternating Kettlebell Row
    • Equipment: free weights, the same as the Alternating Kettlebell Row
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Alternating Kettlebell Row

  10. 10. Sled Row

    80% match

    Middle Back · Intermediate · Compound

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