Exercise
Alternating Renegade Row
Also known as: renegade row, plank row, kettlebell renegade row
Alternating Renegade Row is a compound exercise for the middle back. Main target: middle back. Also works: upper abs, biceps short head, middle chest, rhomboids and triceps lateral head. Equipment: kettlebell.
Muscles worked
How to do it
- 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.
- 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.
- Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
Similar exercises
One-Arm Kettlebell Row
Kettlebell
Middle back
Alternating Kettlebell Row
Kettlebell
Middle back
Two-Arm Kettlebell Row
Kettlebell
Middle back
Kettlebell Sumo High Pull
Kettlebell
Upper trapsGluteus maximus
Alternatives with other equipment
One-Arm Dumbbell Row
Dumbbell
Middle back
Seated Cable Rows
Cable
Middle back
Inverted Row
Bodyweight
Middle back
T-Bar Row with Handle
Barbell
Middle back
Inverted Row with Straps
Other
Middle back
Leverage High Row
Machine
Middle back
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