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Alternating Renegade Row

Mid backKettlebellAdvancedCompound
Alternating Renegade Row — start position
Start
Alternating Renegade Row — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryAbs, Biceps, Chest, Lats, Triceps

How to do it

  1. 01

    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. 02

    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. 03

    Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

In the app

Alternating Renegade Row appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With cable

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