Alternating Renegade Row
Alternating Renegade Row is a compound strength exercise using kettlebells that trains the middle back.
StrengthKettlebellsExpertCompoundPull
Primary muscles: Middle Back
Secondary muscles: Abdominals, Biceps, Chest, Lats, Triceps
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Alternating Renegade Row from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Middle Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
