Double Kettlebell Prone Row

Instructions for proper form

1. Begin by setting a flat bench at a height that allows your torso to lie face down comfortably. 2. Place two kettlebells on the ground at each side of the bench. 3. Lie face down on the bench with your chest supported and feet hanging off the end for stability. 4. Grasp a kettlebell in each hand with a neutral grip (palms facing each other). 5. Keep your core tight and maintain a neutral spine throughout the exercise. 6. With control, pull both kettlebells towards your ribcage while squeezing your shoulder blades together. 7. Lower the kettlebells back to the starting position with controlled movement. 8. Repeat for the desired number of repetitions.

Common mistakes to avoid

Avoid rounding your back or letting your shoulders hunch. Do not use momentum to lift the kettlebells; the movement should be controlled. Ensure that your elbows are close to your body during the row to effectively target your back muscles.

Benefits

Specific benefits of the exercise

The Double Kettlebell Prone Row effectively targets the latissimus dorsi, rhomboids, and other upper back muscles, promoting strength and hypertrophy. It enhances muscular endurance and helps improve posture.

Expected results and timeframe

With regular practice (2-3 times per week), you can expect to see improvements in upper back strength and definition within 4-6 weeks, depending on consistency and overall workout routine..

Who this exercise is best for

This exercise is best for novice trainers looking to build upper body strength, particularly in the back. It’s beneficial for individuals working on posture, bodybuilders, or anyone wanting to enhance their pulling strength.

Scientific studies supporting its effectiveness

Studies in resistance training have shown that compound exercises like rows significantly improve strength in target muscle groups (such as the lats), contributing to enhanced athletic performance and muscular growth.

Variations

Beginner modifications

If new to this exercise, start with lighter kettlebells or perform the row using a single kettlebell in one hand while stabilizing yourself with the other hand on the bench for support.

Advanced progressions

To increase difficulty, elevate your feet on a bench or perform with heavier kettlebells. You can also incorporate pauses at the top of the row to intensify time under tension.

Integrations

Complementary exercises

Complement this exercise with push-ups, deadlifts, and abdominal exercises to create a balanced upper body workout.

Super set recommendations

Super set with exercises like dumbbell bench press or bent-over rows for a complete upper body workout targeting different muscle groups effectively.

Sample workout routines

Sample routine: 1. Double Kettlebell Prone Row – 3 sets of 10-12 reps 2. Push-Ups – 3 sets of 10-15 reps 3. Dumbbell Shoulder Press – 3 sets of 10-12 reps 4. Plank – 3 sets for 30-60 seconds.

Exercise combinations

Combine this exercise with kettlebell swings and goblet squats for a full-body workout that emphasizes strength and endurance.

Best time to do this exercise in your workout

This exercise is best positioned towards the middle of your workout after you’ve warmed up but before fatiguing isolation exercises, allowing you to maximize strength and technique.