10 Best Two-arm Kettlebell Row Alternatives for Limited Equipment

If you can't perform the two-arm kettlebell row, use single-arm dumbbell rows, barbell bent-over rows, chest-supported rows, inverted rows, or band rows to train the middle back. Cue: hinge at the hips, maintain a neutral spine, and pull your elbows to the ribcage to load the rhomboids and middle traps.

Original Exercise: Two-arm Kettlebell Row

Two-arm Kettlebell Row
Primary Muscle
Middle-back
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Lats
How to Perform Two-arm Kettlebell Row
  1. Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
  2. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Two-arm Kettlebell Row Alternatives

Best Match
Bent Over Two-Dumbbell Row

1. Bent Over Two-Dumbbell Row

99.9% Match
Middle-back Dumbbell Intermediate Isolation
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.
Bent Over Two-Dumbbell Row With Palms In

2. Bent Over Two-Dumbbell Row With Palms In

99.9% Match
Middle-back Dumbbell Intermediate Isolation
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.
Bent Over Two-Arm Long Bar Row

3. Bent Over Two-Arm Long Bar Row

99.4% Match
Middle-back Barbell Intermediate Isolation
How to perform this exercise
  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).
T-Bar Row With Handle

4. T-Bar Row With Handle

99.4% Match
Middle-back Barbell Intermediate Isolation
How to perform this exercise
  1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
  3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
  4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
  5. After a brief pause, return to the starting position.
Straight Bar Bench Mid Rows

5. Straight Bar Bench Mid Rows

95.4% Match
Middle-back Barbell Intermediate Isolation
How to perform this exercise
  1. Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
  2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
  3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
Alternating Kettlebell Row

6. Alternating Kettlebell Row

91.7% Match
Middle-back Kettlebell Intermediate Isolation
How to perform this exercise
  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.
Bent Over One-Arm Long Bar Row

7. Bent Over One-Arm Long Bar Row

91.7% Match
Middle-back Barbell Intermediate Isolation
How to perform this exercise
  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 one arm 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 elbow 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: Do not allow for any swinging of the torso. Only the arm should move.
  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).
Sled Row

8. Sled Row

87.9% Match
Middle-back Other Intermediate Isolation
How to perform this exercise
  1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
  2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
  3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
  4. Take a step or two back to get tension in the line and repeat.
Dumbbell Bent Over Row

9. Dumbbell Bent Over Row

85% Match
Lats Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
  4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Dumbbell Rear Delt Row_shoulder

10. Dumbbell Rear Delt Row_shoulder

84.4% Match
Delts Dumbbell Intermediate Isolation
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 your palms facing your body.
  3. Bend forward at the waist, keeping your back straight and your core engaged.
  4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
  5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.

Why You Might Need a Two-arm Kettlebell Row Alternative

You might substitute the two-arm kettlebell row because of limited equipment, shoulder pain, grip problems, or a need for unilateral training to fix imbalances. Some lifters struggle to keep a stable torso with a heavy double kettlebell load; switching to a chest-supported or single-arm variation reduces spinal shear and isolates the middle-back. For recovery or mobility restrictions, bands give variable resistance and protect the shoulder joint. Cue: brace your core, retract the scapula before each rep, and lead the pull with the elbow to emphasize scapular retraction and rhomboid activation.

How to Choose the Right Substitute

Match the substitute to your goal, available gear, and injury history. If you need heavy loading and overload progression, pick barbell bent-over rows and focus on hip hinge mechanics. For reduced lumbar load and strict mid-back isolation, use chest-supported rows and emphasize scapular retraction. For unilateral strength or to fix asymmetries, choose single-arm dumbbell rows and keep your torso square; pull the elbow fully back and feel the contraction between the shoulder blades. If you have no weights, resistance-band rows allow you to adjust tension and maintain continuous muscle tension, anchor the band low and drive the elbows toward the hips.

Frequently Asked Questions

What muscles does Two-arm Kettlebell Row work?

The two-arm kettlebell row primarily targets the middle back, rhomboids and middle trapezius, while the lats assist. It also recruits the posterior deltoids and the spinal erectors for torso stabilization; keep the scapula pulled back to maximize mid-trap activation.

What is the best bodyweight alternative to Two-arm Kettlebell Row?

The inverted row is the best bodyweight substitute because it replicates horizontal pulling mechanics and scapular retraction. Set a bar at hip height, keep your body straight, and pull your chest to the bar while squeezing the shoulder blades together to feel the middle-back engage.

Can I build muscle without doing Two-arm Kettlebell Row?

Yes. You can build middle-back muscle with other compound pulls, barbell bent-over rows, single-arm dumbbell rows, chest-supported rows, and heavy band rows all work. Focus on progressive overload, full elbow drive, and consistent scapular retraction to stimulate hypertrophy.

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