Exercise library / Middle back
Alternating Renegade Row
- Main muscles
- Middle back
- Also works
- Abs, Biceps, Chest, Lats, Triceps
- Equipment
- Kettlebell
- Level
- Expert
- Type
- Compound · Pull
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.
Quick answers
- What muscles does the Alternating Renegade Row work?
- Mainly the middle back, with help from the abs, biceps, chest, lats, triceps.
- What equipment do I need?
- Kettlebell.
- Is it good for beginners?
- It is rated expert level, so learn simpler versions first.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More middle back exercises
- Alternating Kettlebell Row
- One-Arm Kettlebell Row
- Two-Arm Kettlebell Row
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
Exercise descriptions: free-exercise-db, public domain.