Alternating Renegade Row

Middle Back

Alternating Renegade Row

LevelExpert EquipmentKettlebell MechanicCompound ForcePull

A plank-position row with two kettlebells that trains the back and demands tight trunk stability.

Strength

Primary musclesMiddle Back

Secondary musclesAbdominals Biceps Chest Lats Triceps

Energy burned

≈ 28 kcalFor 3 × 8–12, rest 90s · ≈ 4.9 kcal/min

Estimate range 21–35 kcal (±25 %)

Muscle mass worked16 %

Effort during a set8.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Put two kettlebells on the floor roughly shoulder-width apart and hold the handles in a high push-up stance.
2Spread your feet wide for balance and keep your torso rigid.

How to perform

1Squeeze your abs and glutes, then drag one bell up to your side.
2Do not let your hips twist toward the lifting arm.
3Set the bell down gently.
4Repeat with the other hand and keep trading sides.