Exercise Comparison
Alternating Renegade Row vs Middle Back Shrug
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.
Middle Back Shrug
Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
As you inhale go back to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the middle back. Alternating Renegade Row is a expert exercise using kettlebells, while Middle Back Shrug is intermediate and uses dumbbell. Choose Middle Back Shrug 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. Middle Back Shrug isolates the target muscle for focused development.