Napra

Alternating Renegade Row

StrengthExpert Middle backAbdominalsBicepsChestLatsTriceps Kettlebell
Alternating Renegade Row, step 1
1. Advanced! Push-up position on two kettlebell handles, shoulder-width; body straight, feet a little apart.
Alternating Renegade Row, step 2
2. Row one kettlebell to your ribs while bracing on the other; don't let your hips rotate. Lower and switch.

How to do it

  1. Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
  2. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  3. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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