Exercise Comparison
Alternating Kettlebell Row vs Bent Over Barbell Row
Side-by-Side
Muscle Analysis
Shared
Only in Bent Over Barbell Row
Instructions
Alternating Kettlebell Row
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.
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.
Lower the kettlebell in the working arm and repeat with your other arm.
Bent Over Barbell Row
Holding a barbell with a pronated grip (palms facing down), 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 barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the middle back. Alternating Kettlebell Row is a intermediate exercise using kettlebells, while Bent Over Barbell Row is beginner and uses barbell. Choose Bent Over Barbell Row if you're looking for a more accessible option, or Alternating Kettlebell Row for a greater challenge. Bent Over Barbell Row is a compound movement working multiple joints, making it better for overall strength. Alternating Kettlebell Row isolates the target muscle for focused development.