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Middle Back

Two-Arm Kettlebell Row

Two-Arm Kettlebell Row (Start)Two-Arm Kettlebell Row (End)
LevelIntermediateEquipmentKettlebellMechanicCompoundForcePull

A bent-over row using two kettlebells that builds the middle back and lats.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %
Effort during a set6.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand with a kettlebell in each hand and hinge at your hips until your torso is nearly parallel to the floor.
  2. 2Let your arms hang straight down with your knees slightly bent.

How to perform

  1. 1Pull the kettlebells toward your hips by driving your elbows back.
  2. 2Squeeze your shoulder blades together at the top.
  3. 3Lower the bells slowly to a full arm extension.
  4. 4Keep your back flat throughout.

Alternatives

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More with Kettlebell

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Stretches for Middle Back

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