FitCi
Two-Arm Kettlebell Row is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, core. Equipment: kettlebell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Place two kettlebells in front of your feet and hinge at the hips to grab them
- Keep your back flat and your torso at about 45 degrees to the floor
- Row the kettlebells to your stomach by driving your elbows along your ribs
- Squeeze your shoulder blades for one second at the top
- Lower under control until your arms are fully extended
Coaching tip
The kettlebell's hanging center of gravity gives an extra stretch at the bottom; don't waste that advantage by rushing.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.