Alternating Kettlebell Row
Middle backKettlebell
IntermediateStrength
Alternating Renegade Row
Primary muscles
Middle back
Secondary muscles
Abs · Biceps · Chest · Lats · Triceps
Equipment: Kettlebell
Level: Advanced
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- 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.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.