Alternating Renegade Row
Works the middle back.
- Primary muscles
- Middle back
- Secondary muscles
- Abs, Biceps, Chest, Lats, Triceps
- Equipment
- Kettlebells
- Level
- Expert
- Mechanic
- Compound
- Force
- 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Middle back exercises
- Alternating Kettlebell Row Kettlebells
- One-Arm Kettlebell Row Kettlebells
- Two-Arm Kettlebell Row Kettlebells