Kettlebell Renegade Row
A renegade row with the hands on kettlebell handles: hold a push-up plank and row one bell at a time. The raised handles give a longer range and ask more of the grip and core than dumbbells.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Obliques
Secondary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Rear Delts
- Biceps
- Triceps
- Chest (Pectoralis Major)
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set two kettlebells shoulder-width apart, grip the handles and walk the feet back into a push-up plank, feet wider than hip width.
Brace the core and squeeze the glutes so the hips stay level.
Press one kettlebell into the floor and row the other to the side of the ribs.
Set it down under control without twisting.
Repeat on the other side and keep alternating.
Breathing: Exhale as you row, inhale as the bell goes down.
Coaching tips
Hips square to the floor
Push the support bell down
Wide feet for balance
Common mistakes
Rotating the hips to lift the bell
Letting the hips sag
Dropping the bell back to the floor
Safety notes
Use stable, flat-based kettlebells that cannot roll.
Keep the support wrist stacked over the handle.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.