How to Do the Alternating Renegade Row
Add the Alternating Renegade Row to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
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💪 Middle Back, Abdominals, Biceps, Chest, Lats, Triceps🏋️ Kettlebells📊 Expert🏷️ Strength
How to perform it
- 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.
- 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.
- 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 and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.