Exercise Comparison
Alternating Renegade Row vs Bodyweight Mid Row
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Renegade Row
Instructions
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.
Bodyweight Mid Row
Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
After a brief pause, return to the starting position.
Verdict
Both exercises target the middle back. Alternating Renegade Row is a expert exercise using kettlebells, while Bodyweight Mid Row is intermediate and uses other. Choose Bodyweight Mid Row if you're looking for a more accessible option, or Alternating Renegade Row for a greater challenge.