Exercise Comparison
Alternating Kettlebell Row vs Rhomboids-SMR
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Kettlebell Row
Only in Rhomboids-SMR
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.
Rhomboids-SMR
Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.
Verdict
Both exercises target the middle back. Alternating Kettlebell Row is a intermediate exercise using kettlebells, while Rhomboids-SMR is intermediate and uses foam roll. Choose Alternating Kettlebell Row if you have access to kettlebells, or Rhomboids-SMR if you prefer foam roll.