Smart Workout Diary

Double Kettlebell Bent-Over Row

The double kettlebell bent-over row is a bilateral pulling exercise performed from a hinged standing position. It primarily trains the lats and upper back, with assistance from the biceps and rear delts. It supports upper-body pulling strength and controlled hip-hinge positioning.

Demonstration

Demonstration: Double Kettlebell Bent-Over Row

Instructions

  1. Stand with two kettlebells on the floor just outside your feet, then hinge at the hips and grasp the handles.
  2. Set your feet about hip-width apart, keep a neutral spine, and let the kettlebells hang below your shoulders with straight arms.
  3. Brace your trunk and pull both kettlebells toward the sides of your lower ribs by driving your elbows back.
  4. Pause briefly with your shoulder blades drawn back without shrugging your shoulders.
  5. Lower the kettlebells under control until your arms are straight, then maintain the hinged position for the next repetition.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge, Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Kettlebell
Difficulty
Beginner

Technique tips

  1. Keep the movement at the hips; avoid rounding your lower back to reach the kettlebells.
  2. Use a load that allows both kettlebells to move evenly without twisting your torso.
  3. Lead with the elbows rather than curling the kettlebells with your hands.
  4. Keep your neck long and gaze toward the floor a short distance ahead of you.
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