Middle Back · Kettlebells

Renegade Row

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

Muscles you'll work

Middle BackPrimaryAbs · Biceps · Chest · Lats · TricepsSecondary

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.

EquipmentKettlebells

TypeCompound

Push or pullPull

LevelExpert

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.