Two-Arm Kettlebell Bent-Over Row
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Two-Arm Kettlebell Bent-Over Row
Smart Voice
•Listen to the article content live
i Instructions
- 1. Setup & Stance: Anchor the resistance band securely behind your back at chest height. Grasp the handles or band wider than shoulder-width, plant your feet firmly, and brace your core.
- 2. Eccentric Phase: Lower your arms outward in a controlled manner, stretching the band and engaging the pectoral muscles. Keep your elbows slightly below shoulder level.
- 3. Concentric Drive: Press the band dynamically forward back to the starting position without locking out your elbows completely.
- 4. Rest-Pause Protocol & Breathing: Complete the target reps in the cluster, take a short rest (10-15 seconds) while maintaining tension in the start position, and perform subsequent mini-sets. Exhale during the press and inhale during the return.
Physiological Impact
Caloric Benchmarking
Connected categories of current exercise
Track Throws (Shot Put, Discus, Hammer)
126 Exercises
Canoeing & Kayak - Trunk Rotation & Balance
117 Exercises
Legs - Quadriceps
115 Exercises
Chest
112 Exercises
Rugby - Collision Force & Scrum Power
112 Exercises
Goalball - Auditory Reaction & Sliding Defense
106 Exercises
Running - Biomechanics & Cadence
106 Exercises
Para Swimming
102 Exercises
Water Polo - Aquatic Treading & Throwing
98 Exercises
Track Jumps (Long, High, Triple Jump)
95 Exercises
Shoulders & Deltoids
93 Exercises
Tennis - Rotational Power & Footwork
92 Exercises
Wrestling - Isometric Strength & Suplex Power
88 Exercises
Legs - Hamstrings & Glutes
87 Exercises
Volleyball - Spike Power & Block
84 Exercises
Boxing - Punch Velocity & Rotational Drive
83 Exercises
Arms - Trizeps
82 Exercises
Judo & BJJ - Grip Strength & Ground Transitions
82 Exercises
MMA & Combat - Explosiveness & Grip
82 Exercises
Arms - Biceps
80 Exercises
Sitting Volleyball
80 Exercises
Javelin Throw - Kinetic Chain & Shoulder Integrity
79 Exercises
Handball - Throwing Velocity & Change of Direction
77 Exercises
Back - Thickness & Traps
76 Exercises
Cycling & Spinning - Cadence & Threshold Power
75 Exercises
Swimming - Aquatic Propulsion & Core Streamline
74 Exercises
Alpine Skiing - Eccentric Leg Braking & Edge Control
73 Exercises
Rowing - Leg Drive & Lat Catch Power
73 Exercises
Sprint & Acceleration (Track & Field)
73 Exercises
Golf - Kinematic Sequence & Mobility
72 Exercises
Football - Athletic Conditioning
69 Exercises
Biathlon & Cross-Country Skiing - Aerobic Power
67 Exercises
Wheelchair Parasport (Basketball, Rugby, Racing)
67 Exercises
Badminton & Squash - Reactive Agility & Deep Lunges
66 Exercises
Speed Skating - Push-off Angle & Glute Power
63 Exercises
Para Powerlifting (Paralympic Bench Press)
62 Exercises
Core & Anti-Rotation
60 Exercises
Fencing - Explosive Lunge & Arm Precision
54 Exercises
Basketball - Vertical Jump & Footwork
52 Exercises
Olympic Weightlifting
50 Exercises
Table Tennis - Micro-Rotation & Hand Speed
48 Exercises
Hockey - Stride Power & Shooting Mechanics
45 Exercises
Powerlifting & Maximal Strength
43 Exercises
Hurdles - Rhythm & Hip Mobility
38 Exercises
Taekwondo & Kickboxing - Kicking Velocity & Dynamic Flexibility
35 Exercises
Lower Leg - Calves
30 Exercises
Back - Lats & Pull
28 Exercises
CrossFit & Hyrox - Work Capacity
17 Exercises
Strongman & Heavy Carries
17 Exercises
Calisthenics & Gymnastics - Bodyweight Mastery
14 Exercises
TRX & Calisthenics - Relative Strength
11 Exercises
