Alternating Renegade Row

Mid backKettlebellAdvancedCompound

Alternating Renegade Row — start position — START

Alternating Renegade Row — finish position — FINISH

How to do it

01Place 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.
02Push 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.
03Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Alternatives & substitutions

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

With barbell

Bent Over Barbell Row Reverse Grip Bent-Over Rows T-Bar Row with Handle Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row

With bodyweight

With dumbbell

One-Arm Dumbbell Row Bent Over Two-Dumbbell Row

With cable

Seated Cable Rows

Put it in a program.

Days, sets, supersets — built in your browser. Free, no account.

Add to my workout