Back / Advanced / Compound (multi-joint)

Alternating Renegade Row

A kettlebell exercise for the upper back, with the abs, biceps and chest assisting.

At a glance

Primary

Upper back (rhomboids, mid/lower traps)

Secondary

Abs, Biceps, Chest, Lats, Triceps, Forearms & grip

Equipment

Kettlebell

Movement pattern

Row, Shoulder-blade squeeze

Level

Advanced

Type

Back, Compound (multi-joint), One side at a time

How to do 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.

Common mistakes

• ✗ Hips twisting and lifting with each row.

  Why it hurts: The lower back rotates under load and the anti-rotation core work disappears.

  ✓ Instead: Widen the feet, keep the hips level and use a lighter dumbbell.

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