One Arm Kettlebell Row vs Prone T Raise
Which one fits your Back workout plan?
Contents
One Arm Kettlebell Row and Prone T Raise are close in use — 682 vs 390 sessions logged. What separates them is Back loading and form.
Compare the benefits of One Arm Kettlebell Row and Prone T Raise and pick the one that fits your Back workout.
One Arm Kettlebell Row vs Prone T Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone T Raise more often — 682 sessions compared to 390 for One Arm Kettlebell Row.
What most people do isn't always what fits you. One Arm Kettlebell Row and Prone T Raise differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Kettlebell Row and Prone T Raise Differ
| What differs | One Arm Kettlebell Row | Prone T Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a kettlebell | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 390 sessions | 682 sessions |
How to Do 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 Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest up to avoid rounding your back.
For a full One Arm Kettlebell Row guide with alternatives and benefits, see the One Arm Kettlebell Row exercise guide.
How to Do Prone T Raise
Prone T Raise Muscles Worked: Back
Form
- 1. Please fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- Please be careful not to raise your trapezius muscles.
For a full Prone T Raise guide with alternatives and benefits, see the Prone T Raise exercise guide.
Frequently Asked Questions
Which is better for Back, One Arm Kettlebell Row or Prone T Raise?
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 One Arm Kettlebell Row and Prone T Raise work the same muscles?
Not quite. One Arm Kettlebell Row loads back, traps, and biceps, and Prone T Raise loads traps and rear delts.
What equipment do One Arm Kettlebell Row and Prone T Raise need?
One Arm Kettlebell Row needs a kettlebell, and Prone T Raise needs bodyweight only.
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