Kettlebell Two Arm Row

Intermediate

Upper Back

Kettlebell

Kettlebell Two Arm Row is a step up once the basics feel easy and pairs well with a heavy row.

How to do Kettlebell Two Arm Row

Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
Bend forward at the hips, keeping your back straight and your core engaged.
Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
Repeat for the desired number of repetitions.

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Kettlebell Two Arm Row Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Keep the set crisp and stop when speed drops.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Own the rack position before adding size.

Common Kettlebell Two Arm Row Mistakes

Losing the rack position as the set drags on

End the set the moment the bell drifts off the forearm.

Rounding the upper back to reach a little further

Hold a tall chest and shorten the range instead.

Easier and Harder Than Kettlebell Two Arm Row

Easier progression

Elbow Lift - Reverse Push-up

Harder progression

Inverted Row On Bench

Swap Kettlebell Two Arm Row For

Band One Arm Standing Low Row

Bent Over Barbell Row

Dumbbell Incline Row

Kettlebell Two Arm Row — Frequently Asked Questions

How do you do the Kettlebell Two Arm Row?

Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. Bend forward at the hips, keeping your back straight and your core engaged. Pull the kettlebells up towards your chest, squeezing your shoulder blades together. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Kettlebell Two Arm Row work?

The Kettlebell Two Arm Row primarily targets the upper back. It is classified as a back exercise and is performed with a kettlebell.

How many sets and reps of the Kettlebell Two Arm Row should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Kettlebell Two Arm Row good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Kettlebell Two Arm Row?

Try the Band One Arm Standing Low Row, Bent Over Barbell Row or the Dumbbell Incline Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.