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Kettlebell Two Arm 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
Primary
Latissimus dorsiRhomboids
Secondary
Rear deltoidsBicepsSpinal erectorsCore
Equipment
Kettlebell
Pattern
Horizontal pull
Setup
- 01Stand with feet hip width apart and a kettlebell outside each foot.
- 02Hinge at the hips to about 45 degrees with a flat back.
- 03Grip both handles with neutral wrists and packed shoulders.
- 04Let both bells hang at straight arms to start.
Execution
- 01Brace the trunk and lock the hinge angle in place.
- 02Row both kettlebells to the hips by driving the elbows up and back.
- 03Squeeze the shoulder blades together at the top.
- 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.
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