Two-Arm Kettlebell Row
Trains the Rhomboids and Middle Trapezius.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Set two kettlebells on the floor just outside your feet.
- Hinge forward from the hips with a flat back until your torso is close to parallel with the floor.
- Take a handle in each hand and let the bells hang at arm's length.
- Pull both to your ribs, driving the elbows back along your sides.
- Let the shoulder blades draw back and together as the elbows pass the torso.
- Lower under control until the arms are straight and the bells hover or touch down.
Common mistakes
- Letting the bells swing at the bottom. A kettlebell hangs below the hand rather than in it, which makes a swing easier to start and harder to stop than with dumbbells.
- Standing more upright as the set goes on. The torso angle is set before the first repetition, and drifting upward is the most common way a row quietly gets easier.
- Rowing to the chest with the elbows flared. Elbows in along the sides points the pull at the lat; out at shoulder height points it at the middle back. Both are real and the setup here suits the first.
- Rounding the back to reach the handles. If a flat back will not reach the floor, set the bells on blocks rather than rounding down to them.