Renegade Row
UpdatedChallenge your core & upper body with the Renegade Row! Build strength and stability with this dynamic kettlebell exercise.
The Renegade Row is a compound exercise that mainly works the back and biceps, with help from the chest and core. You'll need: kettlebells.
Required Equipment
Renegade Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Obliques
Renegade Row Variations and Alternatives
How to do the Renegade Row
Place two kettlebells on the floor slightly wider than shoulder-width apart.
Get into a push-up position with your hands gripping the kettlebell handles.
Spread your feet wide to maintain balance and stabilize your core.
Shift your weight onto one side and perform a row with the opposite arm, retracting your shoulder blade and pulling the kettlebell upwards towards your hip. Keep your elbow close to your body.
Lower the kettlebell with control back to the starting position.
Shift your weight to the other side and repeat the rowing motion with your other arm.
Continue to alternate arms for the desired number of repetitions, maintaining a strong plank position throughout the exercise.
Ensure that you keep your hips square to the ground to avoid rotating them as you row. This exercise not only works the upper body but also engages the core heavily for stability. It's important to choose a kettlebell weight that allows you to perform the exercise with proper form.
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Renegade Row FAQs
What muscles does the Renegade Row work?
The Renegade Row mainly works the back and biceps, with help from the chest and core. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Renegade Row?
Kettlebells.
Is the Renegade Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Renegade Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Renegade Row variations and alternatives?
Similar exercises include the Alternating Battle-Rope Wave with Kneeling Get, Battle-Rope, Dumbbell Renegade Row Walk and Stability-Ball Dumbbell Renegade Row.
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