Kettlebell Bench Incline Two-Arm Hammer-Grip Row
Build a stronger back with kettlebells! This incline row targets muscles for power & definition.
The Kettlebell Bench Incline Two-Arm Hammer-Grip Row is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: incline bench or kettlebells.
Required Equipment
Kettlebell Bench Incline Two-Arm Hammer-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Kettlebell Bench Incline Two-Arm Hammer-Grip Row Variations and Alternatives
How to do the Kettlebell Bench Incline Two-Arm Hammer-Grip Row
Incline bench
1. Setup:
Place the incline bench at a 30 to 45-degree angle.
Position two kettlebells on the floor next to the bench.
Starting Position:
Kneel on the bench with your chest resting against it. Ensure your body is supported and your feet are on the ground.
Grab a kettlebell in each hand with a hammer grip (palms facing each other).
Keep your feet spaced apart for stability, and engage your core.
Movement:
Begin the row by pulling both kettlebells toward your lower ribcage.
Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
Pause briefly at the top, then slowly lower the kettlebells back to the starting position.
Repetition:
Aim for 8-12 repetitions, maintaining a slow and controlled movement throughout.
Tips:
Ensure that your back remains flat and your head is in a neutral position throughout the exercise.
Avoid using momentum; focus on the muscle contraction and control during the entire movement.
Breathe out as you pull the kettlebells up, and breathe in as you lower them.
Kettlebell Bench Incline Two-Arm Hammer-Grip Row FAQs
What muscles does the Kettlebell Bench Incline Two-Arm Hammer-Grip Row work?
The Kettlebell Bench Incline Two-Arm Hammer-Grip Row mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Kettlebell Bench Incline Two-Arm Hammer-Grip Row?
Incline bench or kettlebells.
Is the Kettlebell Bench Incline Two-Arm Hammer-Grip Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Bench Incline Two-Arm Hammer-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Bench Incline Two-Arm Hammer-Grip Row variations and alternatives?
Similar exercises include the Band Bench Incline Two-Arm Hammer-Grip Row, Dumbbell Bench Incline Two-Arm Hammer-Grip Row, Renegade Row and Alternating Kettlebell Row.
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