Alternating Kettlebell Renegade Row
Also known as: renegade row
In SetGrip: Kettlebell Renegade Row (Alternating)
- Primary muscleUpper Back
- EquipmentKettlebell
- DifficultyAdvanced
- TypeCompound · Pull
Rowing from a plank forces your abs and hips to resist rotation every time one kettlebell leaves the floor, so the load your upper back sees is capped by what your core can stabilize. Use flat-bottomed bells and a wide foot stance, and expect to row far less weight than you would from a bent-over hinge.
How to do the Alternating Kettlebell Renegade Row
- Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart.
- Engage your core and keep your body in a straight line from head to heels.
- Pull one kettlebell up towards your chest, keeping your elbow close to your body.
- Lower the kettlebell back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without kettlebell
Frequently asked questions
What muscles does the Alternating Kettlebell Renegade Row work?
The Alternating Kettlebell Renegade Row primarily works the upper back. It also involves the abs and delts, which assist the movement and stabilise the joints.
Is the Alternating Kettlebell Renegade Row good for beginners?
Not as a starting point. The Alternating Kettlebell Renegade Row is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Alternating Kettlebell Renegade Row?
If you cannot do the Alternating Kettlebell Renegade Row, try the TRX Suspension Row, the Alternating Kettlebell Row or the Suspension Inverted Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Kettlebell Renegade Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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