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Two-Arm Kettlebell Row

A bent-over row pulling two kettlebells simultaneously, loading the whole upper back while the hinge trains isometric trunk strength.

BackKettlebellHorizontal pull
GoLightWeight mediakettlebell-two-arm-row

Demonstration coming soon

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Primary

Latissimus dorsiRhomboids

Secondary

Rear deltoidsBicepsSpinal erectorsCore

Equipment

Kettlebell

Pattern

Horizontal pull

Setup

  1. 01Stand with feet hip width apart and a kettlebell outside each foot.
  2. 02Hinge at the hips to about 45 degrees with a flat back.
  3. 03Grip both handles with neutral wrists and packed shoulders.
  4. 04Let both bells hang at straight arms to start.

Execution

  1. 01Brace the trunk and lock the hinge angle in place.
  2. 02Row both kettlebells to the hips by driving the elbows up and back.
  3. 03Squeeze the shoulder blades together at the top.
  4. 04Lower both bells to full arm extension under control.

Checkpoints

  • -Torso angle stays fixed through the whole set.
  • -Both elbows travel together at the same height.
  • -Shoulder blades retract at the top of each rep.
  • -Lower back holds a neutral arch.

Common mistakes

  • -Standing up with the torso to help the pull.
  • -Flaring the elbows wide and turning it into a rear delt row.
  • -Bouncing the bells out of the bottom.
  • -Letting the upper back round under load.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps as a barbell row substitute.
  • -The neutral grip and free handles make it friendlier on the wrists than a bar.
  • -Add a top pause when the available kettlebells become too light.

Related exercises

Alternating Kettlebell Row

Kettlebell / Back

One-Arm Kettlebell Row

Kettlebell / Back

Barbell Bent Over Row

Barbell / Back

Dumbbell Bent Over Row

Dumbbell / Back

Out now

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