Kettlebell - Row Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength Kettlebell Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Stand with your feet about shoulder-width apart. Hold the kettlebells with your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the kettlebells hang down and you feel the stretch in the lats. This is the starting position. Lift the right kettlebell straight up toward your waist. Keeping your right arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Return the kettlebell to the starting position. Lift the left kettlebell straight up toward your waist. Keeping your left arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Return the kettlebell to the starting position. Repeat for the required number of repetitions. Variation: This exercise can be done with both arms done simultaneously.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Bend over, holding kettlebells.
Stand with your feet about shoulder-width apart. Hold the kettlebells with your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the kettlebells hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Pull your right hand straight up to your waist with your upper arm parallel to your back.
Lift the right kettlebell straight up toward your waist. Keeping your right arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the right kettlebell slowly to the starting position.
Lower the right kettlebell slowly to the starting position. Inhale during this movement. Hold the kettlebells with your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor.
Step 4
Pull your left hand straight up to your waist with your upper arm parallel to your back.
Lift the left kettlebell straight up toward your waist. Keeping your left arm close to your body until your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 5
Lower the left kettlebell slowly to the starting position.
Lower the left kettlebell slowly to the starting position. Inhale during this movement. Hold the kettlebells with your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor.