Exercise Comparison
Alternating Renegade Row vs Spinal Stretch
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Renegade Row
Only in Spinal 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.
Spinal Stretch
Sit in a chair so your back is straight and your feet planted on the floor.
Interlace your fingers behind your head, elbows out and your chin down.
Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
Return to upright position and then repeat for your other side.
Verdict
Both exercises target the middle back. Alternating Renegade Row is a expert exercise using kettlebells, while Spinal Stretch is beginner and uses none. Choose Spinal 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. Spinal Stretch isolates the target muscle for focused development.