Kettlebell Two Arm Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Kettlebell
- Körperregion
- Back
- Typ
- Strength
The kettlebell two arm row is a bent-over pulling exercise that primarily targets the infraspinatus, latissimus dorsi, teres major, teres minor, and both the lower and middle trapezius fibers. The brachialis, brachioradialis, posterior deltoid, and pectoralis major sternal head assist the movement. It is an effective exercise for building upper-back thickness and reinforcing good posture.
Kettlebell Two Arm Row: So führst du sie aus
- 1Place two kettlebells on the floor, shoulder-width apart, and stand behind them with feet hip-width apart.
- 2Hinge at your hips until your torso is at roughly a 45° angle to the floor, keeping your spine neutral and knees slightly bent.
- 3Grip both handles with a neutral grip (palms facing each other) or an overhand grip, arms hanging straight down.
- 4Retract your shoulder blades before you pull — squeeze them together and hold that position throughout the set.
- 5Drive your elbows straight back and up, pulling both kettlebells toward your lower ribcage simultaneously.
- 6At the top of the row, pause briefly with your elbows past your torso and feel the squeeze in your upper back.
- 7Lower the kettlebells under control back to the starting position, maintaining the same hip-hinge angle throughout.
- 8Complete all reps, then hinge deeper, set the kettlebells down, and stand up.
Technik-Tipps
- Lead the pull with your elbows, not your hands — thinking 'drive elbows back' keeps the focus on the lats and upper back rather than the biceps.
- Fix your torso angle before the first rep and hold it constant; any upward jerk of the torso is momentum, not muscle.
- Retract your shoulder blades before each rep and keep them retracted during the pull — this prevents the shoulders from shrugging and ensures the trapezius and rhomboids do their share of the work.
- Breathe in at the bottom and exhale as you pull; brace your core throughout to protect your lower back in the hinge position.
Häufige Fehler
- Using the biceps to curl the weight up rather than driving from the elbows and engaging the back — the arms should feel like hooks, not the prime movers.
- Letting the shoulders shrug toward the ears at the top of the rep, which shifts tension onto the upper trapezius and away from the target muscles.
- Jerking the torso upright to complete the rep, which is momentum and removes load from the back while risking lumbar injury.
- Rounding the lower back in the hinge — always set a neutral spine before you grip and maintain it for every rep.
Häufig gestellte Fragen
What muscles does the kettlebell two arm row work?
The primary muscles are the infraspinatus, latissimus dorsi, teres major, teres minor, and the lower and middle trapezius fibers. The brachialis, brachioradialis, posterior deltoid, and pectoralis major sternal head assist the movement.
Should I use a neutral grip or an overhand grip?
A neutral grip (palms facing each other) is generally easier on the wrists and elbows and allows a stronger pull for most people. An overhand grip increases the rotational demand on the forearms. Either is valid — choose based on comfort and what feels most stable.
How does the kettlebell two arm row compare to a barbell row?
Both train the same upper-back muscles in a similar hip-hinge position. Kettlebells require each wrist to hold its own implement, which adds a stability challenge. The barbell allows heavier loading if overall back strength is the goal.
Is the two arm row good for beginners?
Yes — the bilateral grip is easier to balance than a single-arm version, and the movement pattern is straightforward. Focus on maintaining the hip-hinge angle and a neutral spine before increasing the weight.
How many sets and reps should I do?
Three to four sets of 8–12 reps works well for hypertrophy and strength. Keep each rep controlled — a two-second pull and a two-second lower is a good default tempo to avoid using momentum.
