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Exercise 0521 · REF b9kqlBy

Kettlebell Alternating Renegade Row exercise animation

Kettlebell Alternating Renegade Row

Category
Back
Equipment
Kettlebell
Target
Upper Back

The renegade row is a plank with a row layered on top — one arm pulls a kettlebell up while the other, along with the entire core, resists the rotation that pull creates. It's a genuinely tough anti-rotation core exercise disguised as a back movement, and most of the difficulty comes from staying level, not from the weight of the kettlebell.

How to Do the Kettlebell Alternating Renegade Row

  1. Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart.
  2. Engage your core and keep your body in a straight line from head to heels.
  3. Pull one kettlebell up towards your chest, keeping your elbow close to your body.
  4. Lower the kettlebell back down to the starting position and repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.

Muscles Worked

The Kettlebell Alternating Renegade Row primarily targets the Upper Back, with Core as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have kettlebell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Kettlebell Alternating Renegade Row work?
The Kettlebell Alternating Renegade Row primarily targets the upper back, with the core and shoulders assisting.
What equipment do I need for the Kettlebell Alternating Renegade Row?
The Kettlebell Alternating Renegade Row is done with a kettlebell.
What's a good alternative to the Kettlebell Alternating Renegade Row?
If you don't have access to a kettlebell, the Back Lever targets the same upper back using body weight instead.