Kettlebell Two-Arm Row
Strengthen your back & improve posture with the Kettlebell Two-Arm Row! Build a stronger, healthier you.
The Kettlebell Two-Arm Row is a compound exercise that mainly works the back, with help from the lower back and traps. You'll need: kettlebells.
Required Equipment
Kettlebell Two-Arm Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Spinal Erectors (erector spinae); Mid Traps (trapezius, middle fibers)
Kettlebell Two-Arm Row Variations and Alternatives
How to do the Kettlebell Two-Arm Row
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with your palms facing your body.
Hinge at the hips and bend your knees slightly to lower your torso until it's almost parallel to the floor. Allow your arms to hang straight down from your shoulders, keeping your back straight.
Pull your shoulder blades back and together and row the kettlebells towards your hips, keeping your elbows close to your body and squeezing your back muscles at the top of the movement.
Lower the kettlebells back to the starting position with control.
Repeat the movement for the desired number of repetitions and sets, maintaining proper form throughout the exercise.
Ensure to keep your core engaged to support your lower back during the exercise, and avoid rounding your back. Adjust the weight of the kettlebells according to your fitness level.
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Kettlebell Two-Arm Row FAQs
What muscles does the Kettlebell Two-Arm Row work?
The Kettlebell Two-Arm Row mainly works the back, with help from the lower back and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Kettlebell Two-Arm Row?
Kettlebells.
Is the Kettlebell Two-Arm 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 Two-Arm Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Two-Arm Row variations and alternatives?
Similar exercises include the Towel Bent-Over Row, Bodyweight Row Good-Morning, Bottle-Weight Armpit Row and Gorilla Row.
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