PlanWorkouts

Back Exercise · Kettlebell

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. Get into a high plank with your hands gripping the kettlebells and your feet set hip-width apart.
  2. Brace your core, keeping your body in a straight line from head to heels.
  3. Row one kettlebell up toward your chest, keeping the elbow tucked close to your side.
  4. Set the kettlebell back down and perform the same row with the other arm.
  5. Keep alternating arms for the desired number of repetitions.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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.