Back · Kettlebell
Kettlebell Alternating Renegade Row
How to do the kettlebell alternating renegade row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set up in a plank with a kettlebell in each hand and feet slightly wider than hip-width for balance. Brace your core and row one bell toward your hip while the other arm stabilizes you. Lower with control and alternate sides, keeping your hips square.
- 1Lats and upper back rowing the bell to your hip
- 2Core fighting to keep your hips from rotating
- 3A stable plank held through the opposite arm
Common mistakes
- Letting your hips sway or your lower back sag
- Twisting your torso to heave the bell up
- Rushing the reps instead of holding the plank tight
Muscles worked
The kettlebell alternating renegade row mainly works the lats and mid traps, with the biceps, upper abs, forearms, obliques, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Upper AbsSupport
- ForearmsSupport
- ObliquesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the kettlebell alternating renegade row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.