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Upper Back · Intermediate

Dual Kettlebell Bent Over Row

Bilateral kettlebell row performed from a sustained hip hinge to train the upper back, lats, arms, and trunk position.

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Dual Kettlebell Bent Over Row demonstration

Exercise overview

Training details

Upper BackLatsBicepsForearms

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Hold a kettlebell in each hand and hinge forward with soft knees until your torso is inclined.
  2. 02Brace your trunk, keep your spine long, and let both arms hang beneath your shoulders.
  3. 03Row both kettlebells toward your lower ribs by driving your elbows back.
  4. 04Pause briefly without shrugging, twisting, or lifting your torso.
  5. 05Lower both bells to full arm extension under control while maintaining the hinged position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Alternating RowRelated variationKettlebell Two Arm Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Bent-Over RowComparable substituteBand Lateral Scapular RetractionComparable substituteCable Chest Supported RowComparable substituteInverted RowComparable substituteDumbbell Renegade RowComparable substituteSeated Cable Row

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