Upper back exercise · kettlebell
Kettlebell Two Arm Row
The kettlebell two arm row is a kettlebell exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Kettlebell
- Body part
- Back
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and forearms work as secondary muscles. See all upper back exercises or every kettlebell exercise.
