How to Do the Alternating Renegade Row

Expert · Kettlebells · Targets Middle Back, Abdominals, Biceps, Chest, Lats, Triceps

Alternating Renegade Row demonstration
💪 Middle Back, Abdominals, Biceps, Chest, Lats, Triceps🏋️ Kettlebells📊 Expert🏷️ Strength

How to perform it

  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

The Alternating Renegade Row primarily targets your Middle Back, with support from your Abdominals, Biceps, Chest, Lats, Triceps. You'll need kettlebells.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Alternating Renegade Row slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.