Kettlebell Alternating Renegade Row

Muscles involved

Back

How to do it

1. Get into a high plank position with your hands on two kettlebells, arms extended, and palms facing each other. 2. Supporting yourself on one kettlebell, lift the other with a rowing motion, contracting your shoulder blade. 3. Keep your forearm perpendicular to the floor and your elbow close to your body during the row. 4. Lower the kettlebell in a controlled manner and repeat with the other arm, alternating sides.

Equipment required

Pesas rusas

Muscles worked

MaleFemale

InfraspinatusLatissimus dorsiTeres majorTeres minorTrapezius lower fibersTrapezius middle fibersTrapezius upper fibersBrachialBrachioradialisPosterior deltoidPectoralis major sternal head

Tips

- Keep your hips level during the entire movement. - Avoid rotating your torso when performing the row. - The arm movement should be controlled, without jerking.

Difficulty