Kettlebell Row (bilateral)

A bent-over row with two kettlebells; it builds back thickness with a sustained hinge.

• Compound
• Dumbbell
• Beginner

How to do it

• Hip hinge, neutral back
• Pull both elbows towards your hips
• Squeeze your shoulder blades at the top

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Straightening your trunk as you pull
• Rounding your lower back

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps

Alternatives

• Single-Arm Dumbbell Row
• Barbell Row