Exercise Comparison
Alternating Kettlebell Row vs Inverted Row
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Kettlebell 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.
Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine.
Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
Pause at the top of the motion, and return yourself to the start position.
Repeat for the desired number of repetitions.
Verdict
Both exercises target the middle back. Alternating Kettlebell Row is a intermediate exercise using kettlebells, while Inverted Row is beginner and uses none. Choose Inverted Row if you're looking for a more accessible option, or Alternating Kettlebell Row for a greater challenge. Inverted Row is a compound movement working multiple joints, making it better for overall strength. Alternating Kettlebell Row isolates the target muscle for focused development.