Exercise Comparison
Alternating Renegade Row vs Rhomboids-SMR
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Renegade Row
Only in Rhomboids-SMR
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.
Rhomboids-SMR
Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.
Verdict
Both exercises target the middle back. Alternating Renegade Row is a expert exercise using kettlebells, while Rhomboids-SMR is intermediate and uses foam roll. Choose Rhomboids-SMR if you're looking for a more accessible option, or Alternating Renegade Row for a greater challenge.