Alternating Renegade Row
Get into a pushup position supported on the kettlebell handles with the body straight. Press one bell into the floor while you row the other to your side.
- Difficulty
- Advanced
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 7
Form sequence
01 · setup
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.
02 · row · Key step
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.
03 · switch
Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
What's working
3D
- Rhomboids
Primary · 99 exercises
- Middle Trapezius
Primary · 164 exercises
- Rectus Abdominis
Secondary · 152 exercises
- Biceps Brachii
Secondary · 127 exercises
- Pectoralis Major
Secondary · 147 exercises
- Latissimus Dorsi
Secondary · 93 exercises
- Triceps Brachii
Secondary · 221 exercises
Open the full 3D atlas →
