Alternating Renegade Row

Alternating Renegade Row is a strength – plank row with anti-rotation exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Rectus abdominis, Biceps brachii, Pectoralis major, Latissimus dorsi, Triceps brachii
Exercise type: Strength – plank row with anti-rotation

Exercise technique

Equipment
Set two stable, tip-resistant kettlebells shoulder-width apart on the floor.
Support
Grasp the handles and take a high plank with feet wide apart.
Alignment
Squeeze your glutes and align your body from head to heels.
Transfer
Press one handle into the floor and transfer your weight to that arm.
Pull
Raise the other elbow toward your ribs without rotating your pelvis.
Lower
Quietly return the kettlebell to the same spot.
Alternate
Reestablish both supports, then row with the other arm.

Key technique points

Choose flat, non-slip bases.
Align your supporting wrist over the handle.
Start with your feet wide.
Set pulling height according to trunk control.
Keep your pelvis parallel to the floor.
Do not slam the kettlebell down.

Common mistakes

Tipping the kettlebell

Do not support your body weight on a narrow or rocking base.

Opening the pelvis

Do not turn your hips toward the ceiling to lift your arm.

Dropping the lower back

Do not release abdominal tension on one-arm support.

Throwing the elbow

Do not pull far behind your torso and disrupt balance.

Narrow foot placement

Do not reduce your base of support before you can control it.

Hard descent

Do not slam the kettlebell and jolt your hand support.

Frequently asked questions