Library / Lats
Kettlebell Alternating Renegade Row
Kettlebell · Horizontal Pull · Compound
LatsUpper Back BicepsRear DeltoidTraps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats, Upper Back
- Secondary muscles
- Biceps, Rear Deltoid, Traps
- Equipment
- Kettlebell
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Stand with feet hip-width apart and hinge at the hips until your torso is at roughly 45 degrees to the floor.
- Grip the bar with an overhand or underhand grip just wider than your legs.
- Pull the bar smoothly into your lower ribs or belly button, pulling with your elbows and squeezing your lats.
- Lower the bar under control over 3 seconds, keeping your spine rigid and neck neutral.
Joint & safety considerations
No specific joint contraindications are flagged for Kettlebell Alternating Renegade Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Bent Over Row | Bands swap | Bands |
| Barbell Incline Row | Barbell swap | Barbell |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cable Bent Over Row | Cable swap | Cable |
| Cable One Arm Bent Over Row | Cable swap | Cable |
| Cable Seated High Row V Bar | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.