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Alternating Bent Over Rows

Learn how to properly perform the Alternating Bent Over Rows with this complete demonstration video.

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What is the Alternating Bent Over Rows?

The Alternating Bent Over Rows is a compound exercise that effectively targets the lats. It's beginner-friendly yet challenging for advanced athletes, allowing unilateral work to correct imbalances and improve back and biceps strength.

How to properly perform the Alternating Bent Over Rows

  1. Start by standing with your feet shoulder-width apart, knees slightly bent.
  2. Hinge forward at your hips, keeping your back straight and chest up, until your upper body is almost parallel to the floor.
  3. Hold a dumbbell in each hand, arms fully extended and palms facing your body.
  4. Engage your core and pull one dumbbell up towards your ribcage, keeping your elbow close to your body.
  5. Squeeze your back muscles at the top of the movement, then lower the dumbbell back down.
  6. Repeat the movement on the opposite side.
  7. Continue alternating sides for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • CrossFit
Primary muscle
Mechanics type
Required equipment

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Other exercises for Back:

Kettlebell Good MorningSmith Machine Bent Over RowsAssisted Pull-Ups

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