Upper back exercise · kettlebell
Kettlebell Alternating Renegade Row
The kettlebell alternating renegade row is a kettlebell exercise that targets the upper back, with the core and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Core, shoulders
- Equipment
- Kettlebell
- Body part
- Back
How to do the kettlebell alternating renegade row
- Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart.
- Engage your core and keep your body in a straight line from head to heels.
- Pull one kettlebell up towards your chest, keeping your elbow close to your body.
- Lower the kettlebell back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The core and shoulders work as secondary muscles. See all upper back exercises or every kettlebell exercise.
