Kettlebell Hammer Grip Incline Bench Two Arm Row

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Place two kettlebells on the floor on either side of the head of the bench.
3. Lie prone (face down) on the bench with your chest firmly against the pad and your feet securely on the floor for stability.
4. Reach down and grasp the kettlebell handles with a neutral (hammer) grip, palms facing each other.

How to do it

1. Initiate the movement by retracting your shoulder blades and pulling the kettlebells toward your hips.
2. Exhale as you pull, keeping your elbows tucked close to your ribcage and driving them toward the ceiling.
3. Squeeze your shoulder blades together at the top of the movement for a one-second pause.
4. Inhale as you slowly lower the kettlebells back to the starting position with a controlled 2-3 second eccentric phase.

Form checklist

• Keep your chest in constant contact with the bench to prevent using momentum.
• Maintain a neutral spine by looking slightly ahead of the bench rather than straight down or up.
• Avoid shrugging your shoulders toward your ears; keep the tension in the mid-back.
• Ensure the kettlebell handles remain parallel to each other throughout the entire rep.

Pro tips

• Focus on 'pulling through the elbows' rather than pulling with your hands to maximize lat and trap recruitment.
• At the top of the rep, imagine trying to put your elbows into your back pockets to enhance the peak contraction.

Make it harder

• Implement a 'dead-stop' at the bottom of each rep, letting the kettlebells lightly touch the floor to eliminate all elastic energy.
• Add a 3-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the kettlebell hammer grip incline bench two arm row work?

The kettlebell hammer grip incline bench two arm row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell hammer grip incline bench two arm row?

The kettlebell hammer grip incline bench two arm row uses kettlebell.

Is the kettlebell hammer grip incline bench two arm row good for beginners?

The kettlebell hammer grip incline bench two arm row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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