Kettlebell Two Arm Row
Description
The kettlebell two-arm row is a bent-over row performed with a kettlebell in each hand. You hinge at the hips and row both KBs toward your lower ribs simultaneously. The hanging KB handles demand more grip and forearm engagement than dumbbells.
Muscle Group
Equipment Required
Kettlebell Two Arm Row Instructions
- Stand with feet hip-width apart holding a KB in each hand.
- Hinge at the hips until your torso is roughly 45 degrees to the floor.
- Let the KBs hang with arms extended. Back flat.
- Row both KBs toward your lower ribs by driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower under control.
- Maintain a flat back throughout.
- Use moderate weight. Aim for 10 to 12 reps per set.
Kettlebell Two Arm Row Form & Visual
Kettlebell Two Arm Row Benefits
- Bilateral back loading with kettlebells
- KB handles demand extra grip engagement
- Builds lats, mid-traps, and rhomboids
- Easy to set up
- Useful at-home back exercise
- Develops hinge posture strength
Kettlebell Two Arm Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Forearms and grip
- Erector spinae (isometric)
Kettlebell Two Arm Row Variations & Alternatives
- KB One-Arm Row
- Dumbbell Bent Over Row
- KB Renegade Row
- Barbell Bent Over Row
- KB Gorilla Row
