Renegade Rows

Exercise Tips

  • Focus on balance
  • Keep your abs tight and back flat
  • If you are a beginner, lower down to your knees

Renegade Rows

This exercise targets your middle back and provides a moderate cardio benefit. It also works your core.

Muscle Group

Rhomboids (Middle Back), Latissimus Dorsi (Lats), Core


1 Day a Week to
2 Days a Week



Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Latissimus Dorsi (Lats), Core

Equipment: Kettlebells

Minimum Frequency: 1 Day a Week

Maximum Frequency: 2 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Back

Starting Position: Place two kettlebells shoulder width apart on the ground in front of you. Grab each kettlebell with an overhand grip and carefully bring yourself up into pushup position, feet shoulder width apart. Keep your back flat and your hands directly under your shoulders.

  1. 1 Exhaling, slowly bring one elbow straight back, keeping it close to your side. Pinch your shoulder blades together the entire time.
  2. 2 Inhale and slowly return to starting position, setting the kettlebell back on the ground.
  3. 3 Repeat with the opposite arm.
  4. 4 Repeat this exercise until you have completed all repetitions for the set, alternating arms.

Leave a Comment

You must be logged in to post a comment.