Alternating Renegade Row
- Primary musclesMiddle Back
- EquipmentKettlebells
- LevelExpert
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Phase 1 -
02Phase 2 -
03Phase 3 - 04Phase 4
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Alternating Renegade Row".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
3 stepsPlace 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 t
Similar exercises
All Middle Back exercises · 19
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.