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Alternating Renegade Row

Performed alternating sides to keep constant tension on both limbs, this variation primarily targets your Middle Back, with support from Abdominals, Biceps, Chest, Lats, Triceps. It requires kettlebell and is best suited to expert lifters.

Expert level · Equipment: Kettlebell · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Abdominals, Biceps, Chest, Lats, Triceps

How to perform Alternating Renegade Row

  1. Step 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. Step 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. Step 3. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Frequently asked questions

What is the primary muscle group targeted by the renegade row?

The movement primarily targets the latissimus dorsi and rhomboids while requiring significant isometric core stability. It functions as both a vertical pull and an anti-rotation core exercise.

How should I position my feet to maintain balance during the row?

Set your feet wider than shoulder-width apart to create a stable tripod base. A wider stance prevents the hips from rotating as you lift the weight toward your hip.

What is a common mistake to avoid during the pulling phase?

Avoid shifting your weight or rotating your pelvis toward the ceiling as you row. Keep your hips and shoulders square to the floor throughout the entire set to maximize core engagement.

How can beginners modify this exercise if they lack stability?

Perform the movement from a kneeling plank position to reduce the lever length and stability demands. You can also practice the rowing motion with your hands on an elevated surface before moving to the floor.

What is the recommended set and rep range for this exercise?

Perform 3 to 4 sets of 8 to 12 controlled repetitions per arm. Focus on a slow eccentric phase and a brief pause at the top of the movement to ensure proper muscle recruitment.

Sample sets & reps for Alternating Renegade Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell
  • Bent Over Two-Dumbbell Row — dumbbell
  • Bent Over Two-Dumbbell Row With Palms In — dumbbell

See all Middle Back exercises →

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