Exercise Comparison
Alternating Kettlebell Row vs Straight Bar Bench Mid Rows
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.
Straight Bar Bench Mid Rows
Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
Verdict
Both exercises target the middle back. Alternating Kettlebell Row is a intermediate exercise using kettlebells, while Straight Bar Bench Mid Rows is beginner and uses barbell. Choose Straight Bar Bench Mid Rows if you're looking for a more accessible option, or Alternating Kettlebell Row for a greater challenge. Straight Bar Bench Mid Rows is a compound movement working multiple joints, making it better for overall strength. Alternating Kettlebell Row isolates the target muscle for focused development.