Alternating Renegade Row vs Leverage High 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.

Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.

Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.

Pause at the bottom of the motion, and then slowly return the handles to the starting position.

For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.