10 Best Kettlebell Alternating Row Alternatives for Strength & Rehab

The Kettlebell Alternating Row is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell Two Arm Row, the Lever One Arm Bent Over Row and the Barbell Bent Over Row.

Kettlebell Alternating RowWatch the Kettlebell Alternating Row

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

How to Do the Kettlebell Alternating Row

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

Upper Back, with biceps, forearms · Kettlebell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Lower the kettlebell back down to the starting position and repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.

The 10 Best Kettlebell Alternating Row Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Alternating 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.

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

  1. Kettlebell Two Arm RowPlay demonstration

    1. Kettlebell Two Arm Row

    92% match

    Upper Back · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, the same as the Kettlebell Alternating Row
    • Equipment: free weights, the same as the Kettlebell Alternating Row
    • Body position: standing, the same as the Kettlebell Alternating Row
  2. Lever One Arm Bent Over RowPlay demonstration

    2. Lever One Arm Bent Over Row

    89% match

    Upper Back · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head up.
    3. Let the barbell hang in front of you with your arms fully extended.
    4. Pull the barbell up towards your chest, keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the barbell back down to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, the same as the Kettlebell Alternating Row
    • Equipment: free weights, the same as the Kettlebell Alternating Row
    • Body position: standing, the same as the Kettlebell Alternating Row
  4. Dumbbell Reverse Grip RowPlay demonstration

    4. Dumbbell Reverse Grip Row

    88% match

    Upper Back · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a dumbbell in each hand with an overhand grip, palms facing your body.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Let your arms hang straight down, fully extended, with a slight bend in your elbows.
    5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, the same as the Kettlebell Alternating Row
    • Equipment: free weights, the same as the Kettlebell Alternating Row
    • Body position: standing, the same as the Kettlebell Alternating Row
  5. EZ Bar Reverse Grip Bent Over RowPlay demonstration

    5. EZ Bar Reverse Grip Bent Over Row

    88% match

    Upper Back · Intermediate · Compound

    A good swap when you have an EZ bar to work with, and it still works the upper back.

    • Ez-barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
    4. Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, the same as the Kettlebell Alternating Row
    • Equipment: free weights, the same as the Kettlebell Alternating Row
    • Body position: standing, the same as the Kettlebell Alternating Row
  7. One Arm Towel RowPlay demonstration

    7. One Arm Towel Row

    82% match

    Upper Back · Intermediate · Compound

    Use this when you have nothing to train with, because it works the upper back with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

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

    Why this matches
    • Primary muscle: upper back, the same as the Kettlebell Alternating Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Alternating Row

Why You Might Need a Kettlebell Alternating Row Alternative

You may need substitutes for equipment gaps, acute joint pain, or spinal issues. A chest-supported row removes lumbar demand and suits low-back irritation; cue: keep the sternum on the pad and drive the elbow back to emphasize mid-traps. If you lack a kettlebell, a single-arm dumbbell row preserves unilateral loading and anti-rotation demands, brace your core and pull with the elbow to target lats and rhomboids. For wrist or shoulder discomfort, use a neutral-grip handle or a band row to reduce torque at the wrist and allow controlled scapular retraction. Substitutes also let you vary tempo and ROM to overload different upper-back fibers.

Kettlebell Alternating Row FAQ

What muscles does Kettlebell Alternating Row work?

The kettlebell alternating row targets the upper-back, lats, rhomboids, mid and lower trapezius, and recruits posterior deltoid and biceps as synergists. It also demands core and erector spinae engagement for anti-rotation and trunk stability when you hinge and pull one side at a time; cue: retract the scapula and pull the elbow back.

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