How to Do Alternating Renegade Row
Step-by-step instructions, muscles worked and workouts that use the alternating renegade row.
| Main muscles | Upper & Mid Back |
| Also works | Abs, Biceps, Chest, Lats, Triceps |
| Equipment | Kettlebells |
| Level | Expert |
| Type | Strength |
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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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Gear for this exercise
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