Strength

Alternating Renegade Row

The alternating renegade row is an expert strength exercise for your middle back, using kettlebells.

Main muscles
Middle back
Also works
Abs, Biceps, Chest, Lats, Triceps
Equipment
Kettlebells
Level
Expert
Alternating Renegade Row, starting position
Start
Alternating Renegade Row, end position
Finish

How to do it

  1. Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
  2. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  3. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Alternatives to the alternating renegade row

Bent Over Two-Dumbbell Row Dumbbell Reverse Grip Bent-Over Rows Barbell T-Bar Row with Handle Barbell Alternating Kettlebell Row Kettlebells One-Arm Kettlebell Row Kettlebells Two-Arm Kettlebell Row Kettlebells