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
Alternating Renegade Row: common questions
What muscles does the Alternating Renegade Row work?
The Alternating Renegade Row primarily works the Mid Back. It also recruits the Abs, Biceps, Chest, Lats and Triceps as supporting muscles.
Is the Alternating Renegade Row suitable for beginners?
The Alternating Renegade Row is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Alternating Renegade Row?
To do the Alternating Renegade Row you'll need one or more kettlebells.
Is the Alternating Renegade Row a compound or isolation exercise?
The Alternating Renegade Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Alternating Renegade Row with correct form?
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. Follow the full step-by-step above for the complete movement.
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