Alternating Renegade Row
How to do the Alternating Renegade Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Abs, Biceps, Chest, Lats, Triceps
Kettlebells
How to do the Alternating Renegade Row
- 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.
Log it, see it on your body.
Every Alternating Renegade Row set you log feeds Ascend's anatomy heatmap — so your mid back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More mid back exercises
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