Alternating Renegade Row
An advanced compound strength exercise that works the upper back, using a kettlebell.
Starting position
End position
How to Do Alternating Renegade Row
- 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
Alternatives to Alternating Renegade Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
-
2
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
-
3
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
-
4
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
-
5
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
-
6
Bent Over Two-Dumbbell Row With Palms In
A beginner compound strength exercise that works the upper back, using dumbbells.
-
7
Bodyweight Mid Row
An intermediate compound strength exercise that works the upper back.
-
8
Dumbbell Incline Row
A beginner compound strength exercise that works the upper back, using dumbbells.
-
9
Inverted Row with Straps
A beginner compound strength exercise that works the upper back.
-
10
Kneeling High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
Frequently Asked Questions
What muscles do alternating renegade row work?
Alternating Renegade Row primarily works the upper back. The abs, biceps, chest and triceps assist as secondary muscles.
What equipment do I need for alternating renegade row?
Alternating Renegade Row uses kettlebell.
Alternating Renegade Row: is it suitable for beginners?
Alternating Renegade Row is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of alternating renegade row?
Alternating Kettlebell Row, Bent Over Barbell Row, Bent Over One-Arm Long Bar Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my alternating renegade row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; alternating renegade row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Alternating Renegade Row with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.