Two-Arm Kettlebell Bent-Over Row
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
500 KCAL |
|
Level
|
intermediate |
Equipment
|
Bands |
Smart Voice
AIi 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
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