How To Do & Muscles Worked

kettlebell renegade row

A renegade row is a more advanced exercise that combines a high plank with a single-arm row. Therefore, it works the entire body but especially stability. Your goal is to keep the whole body still except for the one moving arm.

DIFFICULTY
Easy
Moderate
Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Kettlebell renegade row

Primary Muscles

Upper Back

Secondary Muscles

Shoulders Abs Glutes Triceps

Exercise Type

How to do kettlebell renegade row Properly

Step by Step Guide

Begin holding a kettlebell in each hand and assume a high plank position on them. The kettlebells/hands should be directly under the shoulders. Feet should be hip distance apart with the legs straight. Engage your abs to maintain a neutral spine.

While keeping your entire body still and in a straight line, row one elbow up and back momentarily.

Then lower that kettlebell back down to the plank position.

Repeat the row on the other arm.

Repeat for the desired repetitions.

Common Mistakes

One common mistake is allowing the hips to wobble or rotate. To avoid this squeeze the abs and glutes as hard as you can. This will stabilize the hips and pelvis in neutral to avoid movement there. That way the action can be isolated to the back muscles to perform the row.