Kettlebell
Two-arm kettlebell row
Two-arm kettlebell row mainly works your upper back and lats. It also helps your rear shoulders, biceps, and forearms.
Step by step
- Push your hips back, flat back, grab both kettlebells.
- Pull both kettlebells to your belly, elbows going back.
- Squeeze your shoulder blades, then lower slowly.
What you should feel
A squeeze across your mid back and lats; your lower back should feel steady, not sore.
Common mistake
Rounding your back as you get tired; keep your chest up and stop the set when form slips.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Chest-supported rowUpper back, Lats
Machine high rowUpper back, Lats
Chest-supported T-bar rowUpper back, Lats
Smith machine rowUpper back, Lats
T-bar rowUpper back, Lats
Incline dumbbell rowUpper back, LatsQuestions
What muscles does the two-arm kettlebell row work?
Two-arm kettlebell row mainly works your upper back and lats. It also helps your rear shoulders, biceps, and forearms.
Can I do the two-arm kettlebell row at home?
Yes, if you have this at home: kettlebell.
How many sets and reps of the two-arm kettlebell row?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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