Inverted Row vs One Arm Kettlebell Row
Maximizing Your Back Workout Plan
Contents
One Arm Kettlebell Row is the easier place to start — difficulty 2 of 5 vs 3. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Inverted Row and One Arm Kettlebell Row for Better Comparison.
Planfit Users' Choice about Inverted Row vs One Arm Kettlebell Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Inverted Row more often — 439 sessions compared to 391 for One Arm Kettlebell Row.
Popularity is not the whole answer. Inverted Row and One Arm Kettlebell Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Inverted Row and One Arm Kettlebell Row Differ
| What differs | Inverted Row | One Arm Kettlebell Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a kettlebell |
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 439 sessions | 391 sessions |
How to Inverted Row
Inverted Row muscles worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Pull until your elbows are vertical.
- 3. While keeping your body in a straight line, slowly extend your arms to return to the starting position.
Coach's Comment
- 1. Be careful not to let the bar of the Smith machine come loose.
- 2. Engage your abs to keep your body in a straight line, making sure your lower back does not arch and your hips do not sag downward.
If you want to know a detailed guide to Inverted Row, alternative exercises, and its benefits, check it out here. Check out the Inverted Row Guide page of our blog!
How to One Arm Kettlebell Row
One Arm Kettlebell Row muscles worked: Back
Form
- 1. Pull the arm holding the kettlebell.
- 2. Keep your elbow close to your side and pull until your elbow is vertical.
- 3. Slowly lower it until your elbow is fully extended and return to the starting position.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest up to avoid rounding your back.
If you want to know a detailed guide to One Arm Kettlebell Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Kettlebell Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or One Arm Kettlebell Row?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
Do Inverted Row and One Arm Kettlebell Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and One Arm Kettlebell Row loads back, traps, and biceps.
What equipment do Inverted Row and One Arm Kettlebell Row need?
Inverted Row needs a machine, and One Arm Kettlebell Row needs a kettlebell.
Which is easier to start with?
One Arm Kettlebell Row is the easier place to start. Move to Inverted Row once your form holds up.
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