Exercise Comparison
Alternating Renegade Row vs Straight Bar Bench Mid Rows
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.
Straight Bar Bench Mid Rows
Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
Verdict
Both exercises target the middle back. Alternating Renegade Row is a expert exercise using kettlebells, while Straight Bar Bench Mid Rows is beginner and uses barbell. Choose Straight Bar Bench Mid Rows if you're looking for a more accessible option, or Alternating Renegade Row for a greater challenge.