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Lats · Intermediate

Kettlebell Two Arm Row

Horizontal pulling drill that develops back strength and scapular control using a kettlebell, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with your feet shoulder-width apart, holding a kettlebell in each hand.
  2. 02Hinge at your hips and bend your knees slightly.
  3. 03Keep your spine straight and pull the kettlebells towards your hips, squeezing your shoulder blades together.
  4. 04Lower the kettlebells back down with control.
  5. 05Repeat for the prescribed repetitions.

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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 variationDual Kettlebell Bent Over RowRelated variationKettlebell Alternating 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 substituteSeated Cable RowComparable substituteBarbell RowComparable substituteDumbbell Bent-Over RowComparable substituteBand Lateral Scapular RetractionComparable substituteCable Chest Supported RowComparable substituteInverted Row

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