Alternating Renegade Row
The Alternating Renegade Row is a expert compound movement that activates 6 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The abdominals and biceps and chest and lats and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Alternating Kettlebell Row
Bent Over Barbell Row
Bent Over One-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms In
Frequently Asked Questions
What muscles does the Alternating Renegade Row work?
The Alternating Renegade Row primarily works the Middle Back. Secondary muscles include the Abdominals, Biceps, Chest, Lats, Triceps, which assist during the movement.
Is the Alternating Renegade Row good for beginners?
The Alternating Renegade Row is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Alternating Renegade Row?
You need kettlebells to perform the Alternating Renegade Row. Most commercial gyms will have this available.
Track Your Progress
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