Exercise Comparison
Alternating Renegade Row vs One-Arm Long Bar 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.
One-Arm Long Bar Row
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
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 One-Arm Long Bar Row is beginner and uses barbell. Choose One-Arm Long Bar Row if you're looking for a more accessible option, or Alternating Renegade Row for a greater challenge.