10 Best Kettlebell Double Alternating Hang Clean Alternatives for Biceps Development

Ranked Kettlebell Double Alternating Hang Clean Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Double Alternating Hang Clean on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Kettlebell Bottoms Up Clean From The Hang Position

   93% match

   • Biceps
   • Kettlebell
   • Advanced
   • Compound

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
   3. Allow the kettlebell to hang down between your legs, with your arm fully extended.
   4. In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
   5. As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
   6. Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
   7. Lower the kettlebell back down to the starting position by reversing the movement.
   8. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Primary muscle: biceps, the same as the Kettlebell Double Alternating Hang Clean
   • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
   • Body position: standing, the same as the Kettlebell Double Alternating Hang Clean
2. 

   2. Alternating Kettlebell Row

   80% match

   • Middle Back
   • Kettlebell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the middle back rather than the biceps.

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: middle back, not biceps
   • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
   • Body position: standing, the same as the Kettlebell Double Alternating Hang Clean
3. Play demonstration

   3. Dumbbell Standing Alternate Hammer Curl And Press

   73% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your body.
   2. Keep your elbows close to your torso and your back straight.
   3. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. Repeat the curl with your left hand.
   7. After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
   8. Extend your arm fully and hold for a moment at the top.
   9. Inhale and slowly lower the dumbbell back to the starting position.
   10. Repeat the press with your left hand.
   11. Continue alternating between curls and presses 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: biceps, the same as the Kettlebell Double Alternating Hang Clean
   • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
   • Body position: standing, the same as the Kettlebell Double Alternating Hang Clean
   • Balance: easier to stay steady on than the Kettlebell Double Alternating Hang Clean
4. Play demonstration

   4. Kettlebell One Arm Row

   73% match

   • Lats
   • Kettlebell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the lats rather than the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
   3. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
   • Body position: standing, the same as the Kettlebell Double Alternating Hang Clean
5. 

   5. Bent Over One-arm Long Bar Row

   73% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   A looser match: it works the middle back rather than the biceps.

   How to perform this exercise

   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, not biceps
   • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
   • Body position: standing, the same as the Kettlebell Double Alternating Hang Clean
6. 

   6. One-arm Dumbbell Row

   72% match

   • Lats
   • Dumbbell
   • Intermediate
   • Compound

   A looser match: it works the lats rather than the biceps.

   How to perform this exercise

   1. Choose a flat bench and place a dumbbell on each side of it.
   2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
   3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
   4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
   5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
   6. Repeat the movement for the specified amount of repetitions.
   7. Switch sides and repeat again with the other arm.

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

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
7. 

   7. Bent Over Two-arm Long Bar Row

   72% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   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 both arms 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 elbows 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: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
   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.

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

   Why this matches

   • Primary muscle: middle back, not biceps
   • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
   • Body position: standing, the same as the Kettlebell Double Alternating Hang Clean
   • Balance: easier to stay steady on than the Kettlebell Double Alternating Hang Clean
8. Play demonstration

   8. Dumbbell Rear Delt Row

   72% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold a dumbbell in each hand with your palms facing your body.
   3. Bend forward at the waist, keeping your back straight and your core engaged.
   4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
   5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower the dumbbells back 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: delts, not biceps
   • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
   • Body position: standing, the same as the Kettlebell Double Alternating Hang Clean
   • Balance: easier to stay steady on than the Kettlebell Double Alternating Hang Clean
9. 

   9. One-arm Long Bar Row

   72% match

   • Lats
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
   2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
   3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
   4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
   5. After a brief pause, return to the starting position.

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

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
   • Body position: standing, the same as the Kettlebell Double Alternating Hang Clean
   • Balance: easier to stay steady on than the Kettlebell Double Alternating Hang Clean
10. 

    10. T-bar Row With Handle

    72% match

    • Middle Back
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
    2. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
    3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
    4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
    5. After a brief pause, return to the starting position.

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

    Why this matches

    • Primary muscle: middle back, not biceps
    • Equipment: free weights, the same as the Kettlebell Double Alternating Hang Clean
    • Body position: standing, the same as the Kettlebell Double Alternating Hang Clean
    • Balance: easier to stay steady on than the Kettlebell Double Alternating Hang Clean