Kettlebell Renegade Row
The Kettlebell Renegade Row primarily works the Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary activation of the Biceps Brachii (Long Head), Pectoralis Major (Sternal), Posterior Deltoid and stabilizer support from the Anterior Deltoid, Rectus Abdominis, Transverse Abdominis. It is a kettlebell compound exercise at intermediate difficulty.
In a plank position with hands on kettlebells, row one kettlebell to your hip.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Latissimus Dorsi, Rhomboids, Trapezius (Middle) |
| Secondary | Biceps Brachii (Long Head), Pectoralis Major (Sternal), Posterior Deltoid |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Pull weight toward torso, squeezing shoulder blades together. Return to starting position under control. Repeat. Comments: Perform equal reps on each side.
Alternative Exercises
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