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Middle Back · Kettlebell

Renegade Row

A compound movement that trains your middle back, done with a kettlebell. Your abs, biceps and chest help out.

Renegade Row, starting positionRenegade Row, end position
EquipmentKettlebell
TypeCompound
Push or pullPull
LevelExpert

Muscles you'll work

Renegade Row muscles worked, front viewRenegade Row muscles worked, back view
Middle BackPrimaryAbs · Biceps · Chest · Lats · TricepsSecondary

How to do it

  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.

More middle back exercises

Gorilla Row (Kettlebell)Bent Over Barbell RowBent Over Row (Band)Bent Over Two-Dumbbell Row
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