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Two-Arm Kettlebell Row

Two-Arm Kettlebell Row trains 6 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 90%, Rear delts 55%, Biceps 45%, Lats 40%, Forearms 40%, Lower back / erectors 25%.

Backbone movement Level: Beginner Kettlebells Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Two-Arm Kettlebell Row - Start position
Start position
Two-Arm Kettlebell Row - Finish position
Finish position

How to do it

  1. Set two kettlebells on the floor just outside your feet.
  2. Hinge forward, back flat, torso around 45 degrees, and grip both handles.
  3. Pull both bells to your ribs, elbows close to your sides.
  4. Squeeze your shoulder blades, then lower to a full stretch.
  5. The thick handles tax your grip - use straps if your hands give out before your back does.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Seated Cable Row, it loads Lower back / erectors 25 points higher, Rear delts 15 points lower, Forearms 10 points higher. It needs Kettlebells where the other uses Cable machine. Compared with the Kettlebell Sumo High Pull, it loads Side delts 70 points lower, Rear delts 55 points higher, Lats 40 points higher.

Other ways to train this

Other exercises for the Mid-back / traps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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