Two-Arm Kettlebell Row

Also called double kettlebell row, double kb row and bent-over kettlebell row.

Works

Upper back, plus biceps and lats

Equipment

Kettlebell

Level

Intermediate

Type

Compound

How to do it

Setup. Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.

1. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

Cues

• Hinge, flat back, knees soft.
• Pull both bells to the stomach.
• Squeeze the shoulder blades.
• Lower under control.

Common mistakes

• Rounding the back.
• Standing up to pull.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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