Two-Arm Kettlebell Row
Two-Arm Kettlebell Row is a strength - simultaneous hip-hinge row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength - simultaneous hip-hinge row
Exercise technique
- Setup
Place both kettlebells evenly in front of your feet.
- Hinge
Soften the knees and send hips backward.
- Grip
Take the handles and maintain natural back alignment.
- Pull
Bend the elbows to bring both bells beside your abdomen.
- Shoulder blades
Retract both shoulder blades together.
- Pause
Pause briefly without raising your torso.
- Return
Extend both arms at equal speed and lower slowly.
Key technique points
- Start both bells simultaneously.
- Keep hip height fixed.
- Keep loads close.
- Maintain natural head alignment.
- Do not shrug toward your ears.
- Exhale while pulling.
Common mistakes
Alternating the pull
Do not lift one weight first in this simultaneous variation.
Rounding the lower back
Do not abandon spinal support beneath the hanging loads.
Standing through the hips
Do not turn the row into a leg-and-hip bounce.
Colliding the bells
Do not strike weights together at the top or bottom.
Overpulling the elbows
Do not force the final range that pushes the shoulder forward.
Releasing the descent
Do not free-fall both weights together.
Frequently asked questions
Two-Arm Kettlebell Row: why is “Alternating the pull” a mistake?
Do not lift one weight first in this simultaneous variation.
Two-Arm Kettlebell Row: why is “Rounding the lower back” a mistake?
Do not abandon spinal support beneath the hanging loads.
Two-Arm Kettlebell Row: why is “Standing through the hips” a mistake?
Do not turn the row into a leg-and-hip bounce.
Two-Arm Kettlebell Row: why is “Colliding the bells” a mistake?
Do not strike weights together at the top or bottom.
Two-Arm Kettlebell Row: why is “Overpulling the elbows” a mistake?
Do not force the final range that pushes the shoulder forward.
Two-Arm Kettlebell Row: why is “Releasing the descent” a mistake?
Do not free-fall both weights together.
What should I focus on when doing Two-Arm Kettlebell Row?
Start both bells simultaneously. Keep hip height fixed. Keep loads close. Maintain natural head alignment. Do not shrug toward your ears. Exhale while pulling.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.