Hominin · exercise
Alternating Renegade Row
Alternating Renegade Row is a expert strength exercise using kettlebells. It works the middle back, with help from the abdominals, biceps, chest, lats and triceps.
expertkettlebellspull movementcompoundstrength
- Main muscles
- middle back
- Also works
- abdominals, biceps, chest, lats, triceps
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Alternating Kettlebell Row · kettlebells, intermediate
- One-Arm Kettlebell Row · kettlebells, intermediate
- Two-Arm Kettlebell Row · kettlebells, intermediate
- Bent Over Barbell Row · barbell, beginner
- Bent Over One-Arm Long Bar Row · barbell, beginner
- Bent Over Two-Dumbbell Row · dumbbell, beginner
- Bent Over Two-Dumbbell Row With Palms In · dumbbell, beginner
- Dumbbell Incline Row · dumbbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).