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Exercise 1345 · REF wf24o8S

Kettlebell Two Arm Row exercise animation

Kettlebell Two Arm Row

Category
Back
Equipment
Kettlebell
Target
Upper Back

Rowing with two kettlebells at once trains the whole upper back symmetrically and lets you load both sides heavier than a one-arm row would allow per side. The bent-over hip hinge position also puts real demand on the lower back and hamstrings just to hold the posture for the set. Keep the spine neutral rather than rounding to squeeze out extra reps.

How to Do the Kettlebell Two Arm Row

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Two Arm Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have kettlebell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Kettlebell Two Arm Row work?
The Kettlebell Two Arm Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Kettlebell Two Arm Row?
The Kettlebell Two Arm Row is done with a kettlebell.
What's a good alternative to the Kettlebell Two Arm Row?
If you don't have access to a kettlebell, the Back Lever targets the same upper back using body weight instead.