10 Best Two-arm Kettlebell Row Alternatives for Limited Equipment

The 10 Best Two-arm Kettlebell Row Alternatives

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

1. 

   1. Bent Over Two-dumbbell Row

   99% match

   Middle Back · Intermediate · Compound

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

   • Dumbbell

   How to perform it

   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, the same as the Two-arm Kettlebell Row
   • Equipment: free weights, the same as the Two-arm Kettlebell Row
   • Body position: standing, the same as the Two-arm Kettlebell Row

2. 2. Bent Over Two-dumbbell Row With Palms In

   99% match

   Middle Back · Intermediate · Compound

3. 

   3. Bent Over Two-arm Long Bar Row

   99% match

   Middle Back · Intermediate · Compound

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

   • Barbell

   How to perform it

   1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
   2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
   3. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
   4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
   5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
   6. 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, the same as the Two-arm Kettlebell Row
   • Equipment: free weights, the same as the Two-arm Kettlebell Row
   • Body position: standing, the same as the Two-arm Kettlebell Row

4. 4. T-bar Row With Handle

   99% match

   Middle Back · Intermediate · Compound

5. 5. Straight Bar Bench Mid Rows

   95% match

   Middle Back · Intermediate · Compound

6. 

   6. Alternating Kettlebell Row

   92% match

   Middle Back · Intermediate · Compound

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

   • Kettlebell

   How to perform it

   1. Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
   2. Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
   3. Lower the kettlebell in the working arm and repeat with your other arm.

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

   Why this matches

   • Primary muscle: middle back, the same as the Two-arm Kettlebell Row
   • Equipment: free weights, the same as the Two-arm Kettlebell Row
   • Body position: standing, the same as the Two-arm Kettlebell Row

7. 7. Bent Over One-arm Long Bar Row

   92% match

   Middle Back · Intermediate · Compound

8. 8. Sled Row

   88% match

   Middle Back · Intermediate · Compound

9. 9. Dumbbell Bent Over Row

   85% match

   Lats · Intermediate · Compound

10. 10. Dumbbell Rear Delt Row

    84% match

    Delts · Intermediate · Compound