Alternating Kettlebell Row
Middle backKettlebell
IntermediateStrength
Rhomboids-SMR
Primary muscles
Middle back
Secondary muscles
Traps
Equipment: Foam Roller
Level: Intermediate
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
- Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.