Double Kettlebell Row
A hip-hinged row pulling two kettlebells to the stomach at once. Trains both sides of the back together while the hinge holds the hamstrings and lower back under tension.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Rear Delts
- Biceps
- Lower Back (Erector Spinae)
- Hamstrings
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with two kettlebells in front of the feet, soften the knees, push the hips back until the torso is close to parallel and grip a bell in each hand with the arms straight.
Brace and set a flat back.
Pull both kettlebells toward the stomach, driving the elbows back past the ribs.
Squeeze the shoulder blades together at the top.
Lower the bells until the arms are straight without letting the back round.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Hips back, chest long
Elbows past the ribs
Torso stays still
Common mistakes
Standing up as the bells rise
Rounding the lower back
Shrugging the bells up instead of rowing
Safety notes
Set the bells down between sets rather than holding the hinge when the back tires.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.