Exercise Comparison
Alternating Kettlebell Row vs Alternating Renegade Row
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Renegade Row
Instructions
Alternating Kettlebell Row
Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
Lower the kettlebell in the working arm and repeat with your other arm.
Alternating Renegade Row
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.
Verdict
Both exercises target the middle back. Alternating Kettlebell Row is a intermediate exercise using kettlebells, while Alternating Renegade Row is expert and uses kettlebells. Choose Alternating Kettlebell Row if you're looking for a more accessible option, or Alternating Renegade Row for a greater challenge. Alternating Renegade Row is a compound movement working multiple joints, making it better for overall strength. Alternating Kettlebell Row isolates the target muscle for focused development.