Alternating Renegade Row

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.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	abs, biceps, chest, lats, triceps
Equipment	kettlebell
Difficulty	expert
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Bent Over Barbell Row Barbell

Easier than the Alternating Renegade Row

Same movement pattern, lower entry difficulty — work up from here.

Bent Over Barbell Row beginner · Barbell Bent Over One-Arm Long Bar Row beginner · Barbell Bent Over Two-Dumbbell Row beginner · Dumbbell

Superset the Alternating Renegade Row with

Opposing chest work — alternate sets without extra rest.

Plyo Kettlebell Pushups chest Alternating Floor Press chest Extended Range One-Arm Kettlebell Floor Press chest Leg-Over Floor Press chest

Common questions

What muscles does the Alternating Renegade Row work?

The Alternating Renegade Row primarily works the mid back, with the abs, biceps, chest, lats, and triceps as secondary movers. Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, and Bent Over Two-Arm Long Bar Row train the same muscle, across 8 equipment types.

What equipment do you need for the Alternating Renegade Row?

Kettlebells. Without kettlebells, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Alternating Renegade Row suitable for beginners?

It is rated expert. Start with Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, and Bent Over Two-Dumbbell Row and work up.

Where should the Alternating Renegade Row go in a workout?

Early — the Alternating Renegade Row is compound, working 6 muscle groups, so run it first or second while you are fresh, then superset Plyo Kettlebell Pushups and Alternating Floor Press later.

Similar exercises

Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Bodyweight Mid Row Other Equipment