Two-Arm Kettlebell Row
A bent over kettlebell exercise that pulls two kettlebells toward your stomach at the same time. It builds back thickness with a simple, equipment light setup.
- Primary musclesBack
- Secondary musclesBiceps
- EquipmentKettlebell
- LevelIntermediate · compound
How to do the two-arm kettlebell row
- Place two kettlebells on the floor in front of your feet, set about hip width apart.
- Bend your knees slightly and push your hips back to bend forward, keeping your back flat.
- Grab both kettlebells and let your arms hang straight down toward the floor.
- Pull both kettlebells up toward your stomach by driving your elbows back and squeezing your shoulder blades.
- Lower the kettlebells back down under control until your arms are fully extended.
- Repeat for the rest of your set, keeping your back flat throughout.
Original library instructions (2 steps)
- 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.
- Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.
Common mistakes
- Rounding the lower back to reach the kettlebells; hinge at the hips and keep the back flat instead.
- Using the lower back to help pull the weight up; keep the movement in the arms and shoulder blades.
- Shrugging both shoulders up toward the ears instead of driving the elbows back.
- Rushing the lowering phase; control the kettlebells down instead of letting them drop.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your head in a neutral position, looking slightly ahead of you rather than straight down.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the two arm kettlebell row good for beginners?
Yes, with a manageable weight and attention to keeping the back flat throughout the hinge and pull.
What muscles does the two arm kettlebell row work?
It mainly targets the back, with the biceps assisting as the elbows bend to pull the kettlebells toward your stomach.
