Kettlebell Moves: Double Bent Row

If you like the double kettlebell bent row then check out my Kettlebell Moves page for a lot more exercises to add to your workouts!

Works

  • Back
  • Biceps
  • Forearms
  • Shoulders
  • Core
  • Hamstrings
The back is arguably one of the most important muscle groups in your body. A strong back helps to prevent injury during strenuous athletic activity, and day-to-day chores. Additionally, the double bent row strengthens the muscles that help you maintain good posture. Good posture helps you move effortlessly, and allows you to breath fully resulting in a more relaxed mental state. The kettlebell double bent row strengthens a large portion of your back directly by using your back muscles to help pull the kettlebells towards your body, as well as strengthens the lower back by maintaining proper form in an isometric capacity. Double Bent Row

Double Bent Row

  1. Stand with your feet wider than shoulder width, and the kettlebells lined up between your feet.
  2. Squat down to pick up the kettlebells
  3. Keep your shoulders back and chest out as you hinge slightly forward (approximately 45 degrees) from the hips. Keep a slight bend in your knees.
  4. Pull the kettlebells toward each side of your rib cage. Your elbows should draw back behind you. Squeeze your shoulder blades towards each other.
  5. Try to keep your head and neck in alignment with the rest of your spine.
  6. Fully re-extend your arms.
  7. Repeat for reps, or for timed duration.

Exercise Tips

  • You should master a unilateral bent row before attempting the double bent row. This should develop the core strength to maintain proper form with the double bent row version.
  • Keep your low abdomen engaged to provide support for your lower back.
  • If your shoulders droop forward, your spine will round, and you risk injuring your low back.
  • As you become tired and fatigued, really focus on the engagement of your back muscles to continue working the double bent row. There is a tendency to shift the effort to the biceps. Resist that, as they will be worked in a secondary capacity.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top