Alternating Renegade Row vs Inverted 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.

Position a bar in a rack to about waist height. You can also use a smith machine.

Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.

Pause at the top of the motion, and return yourself to the start position.

Repeat for the desired number of repetitions.