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Alternating Renegade Row

Also Known As: Commando Row, Renegade Row, Row from Plank, Push-up Position Plank Alternating Row

Exercise Data

Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Abdominals, Biceps, Chest,Lats, Triceps
Equipment: Kettlebells
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Pull

Alternating Renegade Row Images

Alternating Renegade Row Alternating Renegade Row
Alternating Renegade Row Alternating Renegade Row

Alternating Renegade Row Guide

Main Muscle: Middle Back

  1. 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.
  2. 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.
  3. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
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