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Alternating Renegade Row

Alternating Renegade Row is an expert compound kettlebell exercise that mainly works your upper back, with help from your abs, biceps, chest, lats and triceps.

💪 Upper back🏋️ Kettlebell📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
Alternating Renegade Row: starting position
Starting position
Alternating Renegade Row: end position
End position

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.

Muscles worked

Primary: Upper backSecondary: AbsSecondary: BicepsSecondary: ChestSecondary: LatsSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Alternating Renegade Row alternatives

Exercises that train the same main muscle, including options with other equipment.

Dumbbell RowDumbbell · BeginnerInverted RowBodyweight · BeginnerBent Over RowBarbell · BeginnerSeated Cable RowCable · BeginnerLeverage High RowMachine · BeginnerSled RowOther · Beginner

FAQ

What muscles does the alternating renegade row work?

It mainly works your upper back; your abs, biceps, chest, lats and triceps assist.

How many sets and reps of alternating renegade row should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the alternating renegade row good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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