Exercise Comparison
Alternating Kettlebell Row vs Sled Row
Side-by-Side
Muscle Analysis
Shared
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.
Sled Row
Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
Take a step or two back to get tension in the line and repeat.
Verdict
Both exercises target the middle back. Alternating Kettlebell Row is a intermediate exercise using kettlebells, while Sled Row is beginner and uses other. Choose Sled Row if you're looking for a more accessible option, or Alternating Kettlebell Row for a greater challenge. Sled Row is a compound movement working multiple joints, making it better for overall strength. Alternating Kettlebell Row isolates the target muscle for focused development.