Two-Arm Kettlebell Row

What it is

This compound pulling movement strengthens your posterior chain using two kettlebells. It primarily targets your middle back muscles, with significant secondary engagement from your biceps and latissimus dorsi. You'll perform this exercise bent over, pulling both kettlebells towards your torso.

Technique tips

• Maintain a flat back and brace your core firmly.
• Initiate the pull by squeezing your shoulder blades together.
• Pull the kettlebells towards your lower stomach.
• Control the lowering phase with deliberate movement.
• Breathe out as you pull, and inhale as you lower the weights.
• Keep your hips high, maintaining a strong hip hinge position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.