Exercise Comparison
Alternating Renegade Row vs Middle Back Stretch
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Renegade Row
Only in Middle Back Stretch
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 Stretch
Stand so your feet are shoulder width apart and your hands are on your hips.
Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.
Verdict
Both exercises target the middle back. Alternating Renegade Row is a expert exercise using kettlebells, while Middle Back Stretch is beginner and uses none. Choose Middle Back Stretch 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 Stretch isolates the target muscle for focused development.