VARIATIONS
Two-Arm Kettlebell Row
Two kettlebells pull toward hips with torso nearly parallel
This compound pull strengthens the rhomboids and lats while demanding core stability to maintain a neutral spine. It builds upper back thickness and improves posture through bilateral loading.
HOW TO DO IT
- Place two kettlebells on the floor directly under your shoulders.
- Hinge at the hips with slightly bent knees until your torso is nearly parallel to the ground.
- Grip both handles firmly with arms hanging straight down.
- Pull both kettlebells toward your hips while squeezing your shoulder blades together.
- Pause briefly at the top of the movement.
- Lower the weights slowly to the starting position with control.
COMMON MISTAKES
- Rounding the lower back under load.
- Using momentum to swing the weights up.
- Shrugging shoulders toward ears instead of retracting them.
- Flaring elbows out wide instead of tucking them in.
TIPS
- Keep your neck in line with your spine by looking at the floor.
- Drive your elbows back rather than pulling with your hands.
- Brace your abs hard to prevent your lower back from rounding.
SAFETY
- Avoid rounding the lower back to prevent disc injury.
- Do not hyperextend your neck to look forward in the mirror.
DETAILS
- Muscles
- RhomboidsBack
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Flat, parallel to the floor
- Body position
- Bent over
SIMILAR EXERCISES
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