10 Best Kettlebell Two Arm Row Alternatives for Home & Gym

Ranked Kettlebell Two Arm Row Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Two Arm Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Barbell Bent Over Row

   95% match

   • Upper Back
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the upper back.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Bend forward at the hips while keeping your back straight and chest up.
   3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
   5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: upper back, the same as the Kettlebell Two Arm Row
   • Equipment: free weights, the same as the Kettlebell Two Arm Row
   • Body position: standing, the same as the Kettlebell Two Arm Row
2. Play demonstration

   2. Dumbbell Reverse Grip Row

   95% match

   • Upper Back
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the upper back.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold a dumbbell in each hand with an overhand grip, palms facing your body.
   3. Bend forward at the waist, keeping your back straight and your core engaged.
   4. Let your arms hang straight down, fully extended, with a slight bend in your elbows.
   5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, the same as the Kettlebell Two Arm Row
   • Equipment: free weights, the same as the Kettlebell Two Arm Row
   • Body position: standing, the same as the Kettlebell Two Arm Row
3. Play demonstration

   3. EZ Bar Reverse Grip Bent Over Row

   95% match

   • Upper Back
   • Ez-barbell
   • Intermediate
   • Compound

   A good swap when you have an EZ bar to work with, and it still works the upper back.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
   3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
   4. Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, the same as the Kettlebell Two Arm Row
   • Equipment: free weights, the same as the Kettlebell Two Arm Row
   • Body position: standing, the same as the Kettlebell Two Arm Row
4. Play demonstration

   4. Barbell Pendlay Row

   95% match

   • Upper Back
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Bend forward at the hips, keeping your back straight and your chest up.
   3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
   5. Lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: upper back, the same as the Kettlebell Two Arm Row
   • Equipment: free weights, the same as the Kettlebell Two Arm Row
   • Body position: standing, the same as the Kettlebell Two Arm Row
5. Play demonstration

   5. Kettlebell Alternating Row

   92% match

   • Upper Back
   • Kettlebell
   • Intermediate
   • Compound

   Pick this when you want to work the upper back one side at a time.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   4. Lower the kettlebell back down to the starting position and repeat with the other arm.
   5. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: upper back, the same as the Kettlebell Two Arm Row
   • Equipment: free weights, the same as the Kettlebell Two Arm Row
   • Body position: standing, the same as the Kettlebell Two Arm Row
6. Play demonstration

   6. Lever T Bar Row

   88% match

   • Upper Back
   • Lever
   • Intermediate
   • Compound

   A good swap when you have a lever machine to work with, and it still works the upper back.

   How to perform this exercise

   1. Adjust the seat height and footplate position to ensure proper alignment.
   2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
   3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
   4. Keep your back straight and engage your core.
   5. Pull the handles towards your torso, squeezing your shoulder blades together.
   6. Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, the same as the Kettlebell Two Arm Row
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Kettlebell Two Arm Row
   • Balance: easier to stay steady on than the Kettlebell Two Arm Row
7. Play demonstration

   7. Lever One Arm Bent Over Row

   88% match

   • Upper Back
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
   2. Bend forward at the hips, keeping your back straight and your head up.
   3. Let the barbell hang in front of you with your arms fully extended.
   4. Pull the barbell up towards your chest, keeping your elbows close to your body.
   5. Squeeze your shoulder blades together at the top of the movement.
   6. Lower the barbell back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: upper back, the same as the Kettlebell Two Arm Row
   • Equipment: free weights, the same as the Kettlebell Two Arm Row
   • Body position: standing, the same as the Kettlebell Two Arm Row
8. Play demonstration

   8. Elevator

   86% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Place your hands on your hips or cross them in front of your chest.
   3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
   4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, the same as the Kettlebell Two Arm Row
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Kettlebell Two Arm Row
9. 

   9. Bent Over Two-dumbbell Row

   85% match

   • Middle Back
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
   2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
   3. Slowly lower the weight again to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: middle back, not upper back
   • Equipment: free weights, the same as the Kettlebell Two Arm Row
   • Body position: standing, the same as the Kettlebell Two Arm Row
10. 

    10. Bent Over Two-dumbbell Row With Palms In

    85% match

    • Middle Back
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
    3. Slowly lower the weight again to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: middle back, not upper back
    • Equipment: free weights, the same as the Kettlebell Two Arm Row
    • Body position: standing, the same as the Kettlebell Two Arm Row