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Kettlebell Two-Arm Row

Step by step instructions, muscle activation and variants for the Kettlebell Two-Arm Row.

MediumRear shouldersTrapezius

About this exercise

The kettlebell two-arm row is a bent-over rowing exercise performed with a kettlebell in each hand, targeting the latissimus dorsi and mid-back. The kettlebell's offset center of mass requires additional grip and core stability compared to dumbbells, adding a subtle balance challenge throughout the movement.

How to Perform

  • Stand with feet hip-width apart, holding a kettlebell in each hand by the handle
  • Hinge at the hips to bring your torso roughly parallel to the floor, knees slightly bent
  • Let the kettlebells hang at arm's length below your chest, palms facing each other
  • Row both kettlebells simultaneously by driving your elbows back past your torso
  • Squeeze your shoulder blades together at the top of the movement
  • Lower the kettlebells back down in a controlled manner to full arm extension
  • Keep your spine neutral and core engaged throughout — avoid rounding the back

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Kettlebell Two-Arm Row

The Kettlebell Two-Arm Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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