Two-Arm Kettlebell Row
How to do it
- Set two kettlebells on the floor just outside your feet.
- Hinge forward, back flat, torso around 45 degrees, and grip both handles.
- Pull both bells to your ribs, elbows close to your sides.
- Squeeze your shoulder blades, then lower to a full stretch.
- 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.
- Mid-back / traps 90%
- Rear delts 55%
- Biceps 45%
- Lats 40%
- Forearms 40%
- Lower back / erectors 25%
Other ways to train this
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Seated Cable Row
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Barbell Row
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Dumbbell Row
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Machine Row
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T-Bar Row
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Chest-Supported Row
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Inverted Row
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ISO-Lateral Low Row
Photos and form cues from free-exercise-db, released into the public domain.
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